CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Front Squat ( 5-4-3-2-1 )
75-80-85-90-95%
Metcon (Time)
Performance
1,000M row
then… 3 Rounds:
20 air squats
20 KB swings 55/35
100 Ft OHWL with KB (50/50) R/L
Fitness
750M row
then… 3 Rounds:
15 air squats
15 Kb swings
100 Ft WL (no weight)
