CrossFit OC3 – CrossFit
Warm-up
Metcon (Time)
RX+
1200M run
25 Deadlifts 275/185
15 RMU
800M run
20 Deads
10 RMU
400M run
15 Deads
5 RMU
RX
1200M run
25 Deadlifts 255/165
25 CTB
800M run
20
20
400M run
15
15
Fitness
800M run
25 Deadlifts
25 pull ups/ring rows/asst. pull ups
400M run
20
20
400m run
15
15
Metcon (Time)
RX+
1200M run
25 Deadlifts 275/185
15 RMU
800M run
20 Deads
10 RMU
400M run
15 Deads
5 RMU
RX
1200M run
25 Deadlifts 255/165
25 CTB
800M run
20
20
400M run
15
15
Fitness
800M run
25 Deadlifts
25 pull ups/ring rows/asst. pull ups
400M run
20
20
400m run
15
15
