03/06/2017

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

Weightlifting

Clean and Jerk (1 RM)