CrossFit OC3 – CrossFit
Warm-up
Back Squat (5×3)
2 Second pause at bottom. No %, go by feel
Metcon (AMRAP – Rounds and Reps)
9 minute AMRAP:
Performance
3 Back Squats 95/65
3 STO 95/65
30 DU’s
*** The BS and STO go up by 3 EVERY ROUND. The DU’s stay the same
Fitness
3 BS
3 STO
40 Singles
*** same scheme
