CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Front Squat (7-6-5 (x2))
7s- 70-72%
6s- 74-76%
5s- 76-78%
Metcon (Time)
5 Rounds for time:
Performance
5 D-ball OS 150/100
15 T2B
Fitness
5 D-ball OS
20 Medball sit ups
7s- 70-72%
6s- 74-76%
5s- 76-78%
5 Rounds for time:
Performance
5 D-ball OS 150/100
15 T2B
Fitness
5 D-ball OS
20 Medball sit ups