CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Front Squat (7 reps )
Every 2:30 you will perform 7 reps @ 80-82% of your 1 RM. 4 Rounds
Metcon
Metcon (Time)
For Time:
Performance
30/22 Cal Bike Erg
15 SDHP 95/65
30 Thrusters 95/65
15 SDHP
30 OHS 95/65
15 SDHP
30/22 Cal Bike
