CrossFit OC3 – CrossFit
Warm-up
Back Squat (4×15)
Back Squat: Partner up
4×15 reps (62-68% across)
Partner A will begin on BS. Once you have finished their 15 reps you will immediately get on a bike erg and slowly bike until partner B is finished. Once both athletes have squatted and biked 4x. You will be done.
Metcon (AMRAP – Rounds and Reps)
14 minute AMRAP:
Performance
20/15 Cal row (or bike)
10 BMU
40 DU’s
Fitness
15/12 Cal row/bike
10 CTB, pull ups, RR, asst RR (this should be challenging)
60 Singles
