CrossFit OC3 – CrossFit
Warm-up
Tempo Back Squats (5×3)
Tempo Back Squats
3.1 (3 second descend + 1 second pause)
5×3 (pick a weight and stay) around 75%
Metcon (Time)
For Time:
Performance
1000/800M ski
30 T2B
30 KB swings 70/55
30 Burpee box overs 30/24
Fitness
750/600M ski
30 GDHSU/TAH/Medball sit ups
30 KB Swings (heavy)
20 Burpee box overs or 30 regular burpees
