01/09/2019

CrossFit OC3 – OC3 Red Programming

Warm-up

Weightlifting

Deadlift (5×3)

All sets 75%+

Metcon (Time)

For Time:

100 Wall balls 20/14

50 T2B

100 Wall balls

Accessory

Metcon (No Measure)

3 x 3 Rope Climbs

3 x 15 Back Extensions

3 x 25 Banded Good Mornings with Green Band

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