CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Back Squat (5×5)
82-85%
Metcon
Metcon (Time)
RX+-
3 Rounds:
7 Ring Muscle ups
35 Wall balls 20/14
RX
3 Rounds
14 Ring dips
35 Wall balls 20/14
Fitness
3 Rounds:
14 assisted RD/ band or box with DB’s/20 PE
35 wall balls or squats with KB
