CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Back Squat (4×12)
68-71% Across
Metcon (Time)
Performance
100 Ft OHWL (with dumbbell 50/35) 50/50 R/L
then…
3 Rounds:
15 Front Squats 115/75
10 T2B
then…
100 Ft OHWL (with DB)
Fitness
100 Ft WL (dumbell on shoulder)
then…
3 Rounds:
12 Front Squats 115/75
10 Feet above hips/GHDSU/Med ball sit ups
then…
100 Ft WL