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