CrossFit OC3 – CrossFit
Warm-up
Tempo Back Squats (4×6)
Tempo Back Squats
3 second Descend, 1 second pause. Focus on exploding out of the squat.
4×6 71-75% Across
Metcon (Time)
For Time:
Performance
3,000M bIke erg
50 T2B
Fitness
2500M Bike erg
50 medball sit ups (or normal T2B scales)
