CrossFit OC3 – CrossFit
Back Squat (4×7)
Tempo Back squats
3 second descend
1 second pause at bottom
4×7
Pick a weight and stay. Tough to give %, feel it out.
Metcon (Time)
2 Rounds:
25 hang cleans 155/105
25 Box jump overs 30/24
25 Burpee CTB pull ups
Fitness
20 less weight
20 Step ups, lower box
20 Burpee pull ups
