CrossFit OC3 – CrossFit
Warm-up
Front Squat (9 reps)
LIft: front squat
Every 2:00 for 12:00
9 reps @ 65-75% across (RX is from ground) the % is % of your front squat (not clean)
Metcon (Time)
FOr time:
Performance
20 RMU
40 Box jumps 30/24
60 Wall balls 30/20
80/60 Cal row
Fitness
20 CTB pull ups/BMU/Ring dips/ 20 Jumping pull ups+20 Push ups
30 Box jumps
50 Wall balls
70/50 Cal row
