CrossFit OC3 – OC3 Red Programming
Warm-up
Metcon
Metcon (AMRAP – Reps)
19.4 Redo
If not redoing 19.4, then proceed with the weightlifting and WOD.
Weightlifting
Front Squat (3 rep max )
Metcon
Metcon (3 Rounds for time)
3 Rounds each for time:
30/22 Cal row
15 Thrusters 115/85
15 Burpee bar hops
Rest 2 minutes between rounds
Accessory
Metcon (No Measure)
Accessory
5×5 Sumo Deadlift
5 Rope Climbs
