CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Sumo Deadlift (1 RM)
Metcon
Metcon (AMRAP – Rounds and Reps)
Row 500M – This is one score alone, they go DIRECTLY into the AMRAP
AMRAP remaining time-
10 WB’s 20/14
10 Russian KB swings 70/55
****** There are TWO scores- the ROW and AMRAP are scored Separate*****
Metcon
500m Row (Time)
Max Effort 500m Row
