CrossFit OC3 – CrossFit
EMOM (Weight)
EMOM 15 minutes
5 Deadlifts 65-70%
:45 Plank hold
10-15 back Extensions
Metcon (AMRAP – Rounds and Reps)
WOD: 12 minute AMRAP
Performance
9 KB swings 70/55
9 KB box step overs 24/20 (holding KB)
9 KB squats 70/55
Fitness
9 KB swings
9 KB box step overs
9 KB Squats
