CrossFit OC3 – CrossFit
Warm-up
Deadlift (4×8)
Deficit Deadlifts: standing on 45lb plate
4×8 (by feel) % should be higher than 70% across
Metcon (AMRAP – Reps)
6×2:00 minute AMRAPS:
Performance
18/13 Cal row
Max rep: Burpee CTB pull ups
Fitness
15/11 Cal row
Max rep Burpee pull up/lower bar
** Bar should be at fingertip height
*** Score is total # of Burpee CTB or Burpee pull ups
