CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Deadlift (5×3)
Metcon
Metcon (Time)
Performance
row 1,000M
15-12-9-6-3
Deadlifts 185/125
Box jump overs 24/20
Row 1,000M
Fitness
Row 750M
15-12-9-6-3
Deadlifts
Box jumps or step ups
Row 750M