CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (Time)
Accessory Squat 3 Rounds:
10 Narrow Stance back Squats
+
10 Wide Stance Back squats (same weight)
10 (per leg) Bulgarian Split squats (foot on bench)
Metcon (Time)
For Time:
Performance
30 Deadlifts 185/135
60 Box step overs dual (KB or DB 55/35)
90 DU’s
1200M run
Fitness
25 Deadlifts (moderate weight)
50 Box step overs
125 Singles
1000M ru
