CrossFit OC3 – CrossFit
Warm-up
Back Squat (15-12-9)
Back Squat
15-12-9 (all working sets @ specific %’s)
15- 72%
12- 76%
9-80%
Metcon (AMRAP – Reps)
2×6:00 Blocks (rest 1 minute between blocks) Start over each time
Performance
40/30 Cal row
15 C&J 155/105 (moderate weight, singles)
remaining time:
Max Burpee bar hops
Fitness
35/25 Cal row
15 C&J (moderate weight)
remaining time:
Max Burpee bar hops
Score is total # of Burpees.
