CrossFit OC3 – CrossFit
Back Squat (4×5)
Lift: Back squat tempo 2.2 (4×5 reps)
Between sets hold a 45/35lb weight and lunge about 100′
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP
1000/800M row (Then…)
remaining time:
15 Wall balls 20/14
15 Hang cleans 115/75
Fitness
Same
10 Wall balls
10 Hang cleans
