CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Deadlift (1 Rep Max )
Metcon
Metcon (Time)
partner WOD- Switch off rounds- 7 rounds EACH- (total 14 RD’s)
15/12 Cal row
7 Deadlifts 205/145
7 Burpee bar hops
Fitness
6 Rounds each
12/10 cal row
7 Deadlifts
5 Burpees
*** Score is total time to complete all the rounds