CrossFit OC3 – CrossFit
Warm-up
Deadlift (4×8 72-78% across)
Metcon (4 Rounds for time)
4 Rounds (each for time) Rest 2 minutes b/t
Performance
24/18 Cal row
16 CTB
8 D-Ball OS 150/100
Fitness
20/15 Cal row
15 Pull ups/jumping pull ups
8 D-Ball OS
