05/10/2017

CrossFit OC3 – CrossFit

Warm-up

Weightlifting

Front Squat (12 minute EMOM )

Minutes 1-4- 5 reps 70-75%

Minutes 5-8- 4 reps 75-80%

Minutes 9-12- 3 reps 80-85%

Metcon

Metcon (3 Rounds for time)

3 Rounds-

Switch off 500M rows with a partner