CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Overhead Squat (1 RM )
Metcon
Metcon (Time)
Performance
3 Rounds:
15 OHS 95/65
5 Heavy D-ball or SB Overshoulder 150/100
Directly into.
2 Rounds:
25 Pull ups
25 Back squats 95/65
Directly into.
1 Round:
40 Front Squats 95/65
40 Burpee bar hops
Fitness
3 Rounds:
12
4
2 Rounds:
20
20
1 Round:
30
30
