CrossFit OC3 – CrossFit
Warm-up
Back Squat (6×2 )
Back Squat:
1 Second Pause at bottom of each rep
6×2 AHAP work up. We are focusing on breathing and keeping our core activate while under load.
Metcon (Time)
21-15-9
Back squats 205/145 (RX is from floor)
42-30-18
Burpee bar hops
Fitness
21-15-9
Back squats lighter weight
35-25-15
Burpee bar hops
