CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (No Measure)
Accessory Work:
3×30 Banded pull downs
3×10 Strict RIng dips
3×10 Strict HSPU (or strict press)
Metcon (AMRAP – Reps)
24 minutes: every 3 minutes (no rest)
Performance
25/18 Cal row or Bike
12 Deadlifts 185/135
remaining time:
Max rep burpee bar hops
Fitness
20/15 Cal row or Bike
12 Deads
remaining time:
Max rep burpee bar hops
*** Score is total # of Burpees
