CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Back Squat (5 RM )
Metcon
Metcon (Time)
WOD- Spicy Dicey
40/35 Cal row
40 Box jump overs 24/20
40 Back squats 135/95
40 bar facing burpees
Ftiness
30/25 cal row
30 Box jumps or step overs
30 Back squats
30 Bar facing burpees (step is permitted)
