CrossFit OC3 – CrossFit
Warm-up
Front Squat (4×6 @ 71-74% (across) )
Metcon (Time)
WOD: For time:
Performance
100′ Walking lunge with KB 55/35
50/40 Cal row
25 tall box jumps 36/30 (2 45’s for 36)
50 pull ups
25 tall box jumps
50/40
100′ Walking lunge
Fitness
100′ Walking lunge (no weight)
40/30 Cal row
20 tall box jumps
40 asst pull ups/Jumping pull ups/RR
20
40/30
100′ WL
