CrossFit OC3 – OC3 Red Programming
Warm-up
Weightlifting
Deadlift (6×3)
72-75% Across
Metcon (AMRAP – Rounds and Reps)
9 minute AMRAP
Performance
10 KB swings 70/55
8 KB squats 70/55
6 KB push press 3/3 R/L
Fitness
Same, less weight
Metcon (Time)
20-10-5
20-15-T2B
Ring Dips
Then
30 GHD Sit-Ups