CrossFit OC3 – CrossFit
Back Squat (6-4-2)
EMOM 9 minutes
1-3 (rest 1 min) 6 reps
4-6 (Rest 1 min) 4 reps
7-9 (Rest 1 min) 2 reps
*** You will do 3 minutes in a row THEN rest 1 minute. You must go up each set
Metcon (Time)
3 Rounds:
Performance
100 DU’s
30 Wall balls 20/14
30 KB swings 55/35
Fitness
150 Single unders
30 Wall balls
30 KB swings
