CrossFit OC3 – CrossFit
Warm-up
Deadlift (4×7)
Metcon (Time)
30/20/10 For time
Performance
Cal bike (ladies calories- 22/15/7)
KB swings 70/55
Burpee box overs 24/20
Fitness reps 24/18/8
Cal bike (ladies calories 18/12/7)
KB swings (heavy)
Burpee box step overs or lower box jump
