02/21/2019

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

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