CrossFit OC3 – CrossFit
Warm-up
Metcon (Time)
Friday 08/14
SCALE ALERT!! Tough WOD, most will need to scale heavily
Performance
1 mile run
90 CTB pull ups
60 Burpee box jump overs 24/20
30 Deadlifts 315/205
1 Mile run
Fitness
1200M run
75 pull ups/jumping pull ups (id prefer to stay away from RR)
50 Burpee box over
25 Deadlifts (heavy)
1200M run
*** scaling will be ALL over the board here. But should be a great WOD!
