05/25/2022

CrossFit OC3 – CrossFit

Warm-up

Front Squat (EMOM )

Front Squat

EMOM 12 minutes

Minutes 1/2/3 6 reps @ 64%

Minute 4 REST

Minutes 5/6/7 4 reps @ 70%

Minute 8 REST

minutes 9/10/11 2 reps @ 80%+

Metcon (Time)

For time

Performance

25 Air squats

15 Burpees

50 Air squats

30 Burpees

50 Air squats

30 Burpees

50 Air squats

15 Burpees

25 Air squats

Fitness

20 Air squats

10 Burpees

40 Air squats

25 Burpees

40 Air squats

25 Burpees

40 Air squats

10 Burpees

20 Air Squats

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