CrossFit OC3 – CrossFit
Warm-up
Front Squat (5-4-3-2-1-2-3-4-5)
Front Squat
5-4-3-2-1-2-3-4-5
75-80-85-90-90%+ Same %’s back up
Metcon (Time)
Performance
80/65 Cal row
60 Wall balls 30/20
400M run
20 RMU
Fitness
60/45 Cal row
50 Wall balls
300M run
40 Push ups, ring dips or box dips (no pull ups as scale)
