CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Back Squat (7×1)
all reps above 90%
Metcon (Time)
Performance
37 Back squats 165/115
37 Box jump overs 24/20
37 Wall balls 30/20
37 Burpee bar hops
Fitness
30
30
30
30
all reps above 90%
Performance
37 Back squats 165/115
37 Box jump overs 24/20
37 Wall balls 30/20
37 Burpee bar hops
Fitness
30
30
30
30