CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Back Squat (6×3)
Metcon
Metcon (Time)
For Time-
RX+
37 Back squats 115/85
37 CTB
37 STO 115/85
37 Box jump overs 24/20
RX
37 Back squats 95/65
37 Pull ups
37 STO 95/65
37 Box jump overs 24/20
Fitness
Same, assisted pull ups/ring rows, less weight etc
