CrossFit OC3 – CrossFit
Warm-up
Bench Press (18-15-12-9-6-3)
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP:
Performance
9 Deadlifts 225/155
6 BMU
30 Ft HSW
Fitness
9 Deads (moderate)
8 CTB/BMU transfers or pull ups (any skill)
30 Ft weighted walking lunge or HSPU