CrossFit OC3 – CrossFit
Warm-up
Sumo Deadlift (Sumo Deadlift: 4-4-3-3-2-2 76-78% 78-80% 82-85%)
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP
Performance
9 Pull ups
9 High box jumps 30/24
9 Deadlifts 185/135
Fitness
9 Asst. pull ups/RR
9 Box step ups
9 Deadlifts (moderate)
