02/08/2019

CrossFit OC3 – CrossFit

Warm-up

Weightlifting

Deadlift (5×5)

Standing on a blue plate 68-75% across

Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP:

Performance

4 D-Ball OS 150/100

6 RMU

Fitness

4 D-Ball

6 Ring dips/8 Box dips/12 Push up