CrossFit OC3 – CrossFit
Warm-up
Deadlift (6×2 (Standing on 2″ riser) )
85%+ (all sets)
Metcon (AMRAP – Rounds and Reps)
17 minute AMRAP:
Performance
1 Round of DT
10 Burpee bar hops
Fitness
1 Round of DT (lighter weight)
10 Burpee bar hops
* For score you will separate your DT. For example if you get 5 rounds + 11 reps. That would mean you compelted 5 rounds of DT and the 10 burpees. Plus 11 Deadlifts on your 6th round of DT.
