CrossFit OC3 – CrossFit
Warm-up
Gymnastics
Metcon (No Measure)
Skill Day:
RMU or BMU or some gymnastic skill work
For those who are proficient give them a 7 minute EMOM.
Metcon (Time)
4 Rounds for time:
Performance
15 Deadlifts 185/135
12 CTB pull ups
9 Def HSPU (4″ 45lb plate)
Fitness
15 Deads
12 pull ups/asst pull ups/RR
12 def push ups (feet on a plate)
