CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Deadlift
3 rep max
Metcon
Metcon (Time)
5 Rounds FT-
Performance
8 Shoulder to Overhead
8 T2B
8 Sumo Deadlift High Pull
8 OHWL steps (walk if there is room, otherwise in place)
24 double unders
* Barbell 95/65
Fitness
8 STO
8 v-ups/10 sit ups/10 leg raises
8 SDHP lighter weight or KB
8 Front rack WL steps
30 single unders
