09/25/2017

CrossFit OC3 – CrossFit

Warm-up

Weightlifting

Front Squat (1 RM )

Metcon

Metcon (Time)

Performance

15-12-9

Ring Dips

Front Squats 115/75

15-12-9

Box jumps 30/25

Front Squats 115/75

Fitness

12-9-6

Assisted ring dips/DB box dips/push ups

FS

12-9-6

Box jumps/step ups

FS

RX+- Muscle up into ring dips

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