01/18/2018 Posted January 17, 2018 by Colin Cartee & filed under Workout of the Day. CrossFit OC3 – CrossFit Warm-up Weightlifting Deadlift (5×3) Metcon Metcon (4 Rounds for time) 4x500M rows- Trade off with partner (Each for time) Leave a Reply Click here to cancel reply. Name (required) Mail (required) (will not be published) Website XHTML: You can use these tags: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>