03/23/2017

CrossFit OC3 – CrossFit

Warm-up

Weightlifting

Back Squat (5×5)

77-80%

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP-

12 Pull ups

9 STO 115/85

6 Heavy D-Ball OS

Fitness

12 assisted pull ups/ring rows

9 STO

6 Heavy D-Ball OS