12/12/2019

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)

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