CrossFit OC3 – CrossFit
Warm-up
Back Squat (4×15 reps )
4×15 reps 65-70% across
B/t sets- directly after each set, do 20 SLOW air squats. This is to help get the lactate out of the muscles quicker.
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP:
Performance
12 T2B
18 KB swings 70/55
Fitness
12 GHDSU/TAH/Medball sit ups
18 KB swings (heavy)
