CrossFit OC3 – CrossFit
Back Squat (5×5 )
5×5 Back squat 75/79% across (when finished, do 3×10 Narrow stance 3/4 squats, quick, tension on the quads entire time)
Metcon (3 Rounds for time)
3 Rounds for time:
Performance
20 Pull ups
20 hang snatch 95/65
400M run
Fitness
20 asst. pull ups, RR, Jumping
20 hang snatch (lighter weight)
15 Box jumps or step ups
