CrossFit OC3 – OC3 Black Programming
Metcon
Metcon (Time)
Set a clock for 19:00 minutes:
For Time:
50/40 cal row
40 T2B
30 RMU
Once you finish you have the remaining time to find your 2 rep (unbroken) Power clean + 2 push jerks (no split)
Weightlifting
2 Power cleans + 2 Push Jerks (1)
Max weight, after Metcon above.
Session 2
Weightlifting
Sumo Deadlift (4×8)
72%+ all 4 sets