CrossFit OC3 – CrossFit
Back Squat (7-7-5-5-3-3
7s 70/72%
5s 75/77%
2s 80/82% )
Metcon (Time)
Performance
600M run
50 Wall balls 20/14
25 Pull ups
1200M run
50 Wall balls 20/14
25 Pull ups
600M run
Fitness
400M run
40 Wall balls
20 RR/Asst. pull ups/jumping
800M run
40 Wall balls
20 RR
400M run