CrossFit OC3 – CrossFit
Warm-up
Deadlift (3 rep max )
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP
Performance
11 Deadlifts 185/135
9 T2B
60 Ft WL 30/30 (with Dual KB’s or DBs)
Fitness
11 Deads (weight should be doable unbroken)
9 GHDSU, Medball sit ups/15 ab mat sit ups
60 Ft WL (lighter KB/DB or single KB/DB)
60 ft Lunge is worth 2 reps. Each 30 ft section worth 1 rep.
