01/31/2017

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

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