01/09/2016

CrossFit OC3 – CrossFit

Warm-up

Weightlifting

Front Squat (5-4-3-2-1)

80-85-90-95-95%+

Metcon

Metcon (AMRAP – Rounds and Reps)

9 minute AMRAP

Performance

13 FS 115/75

16 Box jumps 24/20

Fitness

13 front squats

13 box jumps or step ups