CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Back Squat (5×4)
81-86% Across
Metcon (Time)
3 Rounds:
Performance
30/22 Cal row
10 Power cleans 165/115
10 BMU
Fitness
25/18 Cal row
10 power cleans
10 DB Box dips, 15 push ups (they can do CTB pull ups but we do have those on Friday) Just let them know this
