CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Sumo deadlifts and Strict Pull ups (5×3)
Super set 5×3 Sumo DL and Strict Pull ups
Metcon
Metcon (Time)
WOD-
6 Rounds:
Run 200M
10 hang cleans and jerks 115/75
10 FRWL with barbell 5 steps per leg
5 BMU
Fitness
5 Rounds:
Run 200M
10 Hand clean and jerks
10 FRWL steps
8 Ring dips/assisted ring dips or 16 plate extensions
