CrossFit OC3 – CrossFit
Warm-up
Metcon
Metcon (AMRAP – Rounds and Reps)
14 minute AMRAP-
RX+- CTB instead of pull ups
Performance/RX-
14 pull ups
14 deadlifts 155/105
42 double unders
Rest 5 minutes
8 minutes to find your 1 RM Clean and
Jerk
Scaled-
14 assisted/ring rows
14 deadlifts
64 single unders