CrossFit OC3 – CrossFit
Warm-up
Back Squat (7 reps )
Every :90 for 5 rounds @ 75%
Metcon (Time)
For Time:
Performance
400M run
30 Box jumps 30/24
20 C&J 155/105
10 RMU
Fitness
400M run
30 step overs/box jumps
20 C&j
15 Ring dips/15 Box dips
