CrossFit OC3 – CrossFit
Metcon (Time)
18 minute EMOM
Performance
15/12 Cal ski
5 Back squats from floor 67-70%
Max shuttle runs
Fitness
14/10 Cal ski
5 Back squats (from rack)
Max shuttle runs
Weightlifting
Metcon (No Measure)
Lift: bench + arms (3 Rounds)
15 Reps DB Bench Press
15 Dual DB seated curls
12-15 Dips
