03/29/2017

CrossFit OC3 – CrossFit

Warm-up

Weightlifting

Front Squat (6×1)

3 second pause at bottom

Metcon

Metcon (AMRAP – Rounds and Reps)

9 minute AMRAP-

Performance

12 Box jumps 24/20

8 Deadlifts 225/155

Fitness

Lower box, less weight