CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Back Squat (5 rep max )
Metcon
Metcon (Time)
4 Rounds for time-
Performance
Run 400M
10 Squat cleans 155/105
15 T2B
Fitness
Run 300M (Rock valley Drive way)
10 Squat cleans
15 Knee raises/25 sit ups
