CrossFit OC3 – CrossFit
Warm-up
Deadlift (5×3)
all sets above 78%
Metcon (AMRAP – Reps)
7 rounds (2 minute blocks): 1 min rest b/t
Performance
18/13 Cal Bike
10 Deadlifts 225/155 (Unbroken)
remaining time max:
BMU
Fitness
15/10 Cal Bike
10 Deads (unbroken)
remaining time…
Max reps Box dips (w DB’s), Ring dips, (not push ups)
*** Score is total # of BMU (or whatever scale you choose)