CrossFit OC3 – CrossFit
Warm-up
Back Squat (20 rep max )
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP
1 bear complex 135/95
40 Drag rope
2 BC
40
3 BC
40
etc…. Until 15 minutes it up
Session 2
Overhead Squat (5 rep max (from rack) )
Metcon (4 Rounds for time)
4 Rounds each for time:
10 RMU
25/18 Cal ski
10 DB Squat Sn 100/70 (alt)
Rest 2 minutes
