01/03/2019

CrossFit OC3 – CrossFit

Warm-up

Back Squat (7 reps every 2 minutes )

7 Rounds: Pick a weight and stay. Looking to stay between 75-80%

Metcon (Time)

4 Rounds for time:

Performance

75 DU’s (no more than 1:30 here)

10 Power cleans 155/105

15 Burpee bar hops

Fitness

100 Singles

10 moderate weight PC’s

12 Burpee bar hops

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