CrossFit OC3 – CrossFit
Warm-up
Back Squat (9-7-5-3)
Super Set (20 minute clock)
Back Squat
9-7-5-3 (working sets)
10 reps of GHD raises between each set
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP:
Performance
10 Deadlifts 185/135
10 T2B
Fitness
10 Deads (light-moderate weight)
10 GHDSU, Medball sit ups
