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