CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Strict Press (5×5- stay above 55%)
Metcon
Metcon (AMRAP – Rounds and Reps)
14 Minute AMRAP-
15 Deadlifts 135/95
10 pull ups
5 HSPU
Fitness
15 Deadlifts
10 assisted pull ups
10 regular pull ups/5 pike push ups