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