CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (No Measure)
Accessory:
3×15 DB rows (per arm)
3×15 bottom up KB presses
3×1 Rope sled pull (across turf, roughly 50ft)
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP:
Performance
15 Deadlifts 225/155
30 air squats
Fitness
12 Deadlifts
24 Air squats
*** Should be able to do deadlifts in 3 sets or less.
