Officium CrossFit – CrossFit

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Warm-up

Baseline Warm Up (No Measure)

Run, Row, Bike, or Stairs for 3 Minutes
30 Wall Squats with a Band

Weightlifting

Back Squat (Read Notes)

Every 2:30 Minutes for 7:30 Minutes (3 Sets):

3 Back Squats @80-85%

**NO PAUSE**

Metcon

Metcon (Time)

For Time:

21-15-9

Pull Ups

SDHP (95/65)

Push Press

CAP: None

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