12/11/2018

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

Run OC3

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