CrossFit OC3 – CrossFit
Warm-up
Back Squat ( 10-8-6-4-2)
70-74-78-84-88%+
Metcon (Time)
21 minute EMOM
Performance
16/12 Cal row
16 T2B
8 C&J 105/70 (think unbroken reps, this SHOULD NOT BE singles)
Fitness
13/10 Cal row
16 T2Rig/Medball sit ups
8 Unbroken C&j
