CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Front Squat (3-3-1-3-3)
Record your 1 rep
Metcon
Metcon (Time)
WOD- 3 rounds- 17 Minute Cap
32/26 Cal row
24 Front squats 135/95
16 Shoulder to Over head 135/95
Fitness
25/20 Cal row
20 Front squats
10 STO
