CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Back Squat (2×3,3×2,4×1)
2×3 (2 sets of 3 reps)
3×2 (3 sets of 2 reps)
4×1 (4 sets of 1 rep)
Metcon
Metcon (Time)
Performance
75/60 Cal row
30 HSPU
30 DL’s 185/135
30 box jumps 30/24
Fitness
60/50 cal row
50 push ups
30 Deadlifts
30 box jumps
