CrossFit OC3 – CrossFit
Warm-up
Sumo Deadlift (4×10)
LIft: 4×10 Sumo DL (FAST REPS) 55/60% across
Metcon (Time)
Performance
42 Pull ups
21 Thrusters 125/85
30 CTB pull ups
15 Thrusters
18 BMU
9 Thrusters
Fitness
42 RR/jumping pull ups
21 thrusters
30 More difficult RR/taller bar for jumping pull ups
15 Thrusters
18 asst. strict, regular pull ups (one step up from previous scale, challenge yourself here)
9 Thrusters
*** For the scaled athlete I am looking for them to conintually challenge themselves during this workout. Mainly on the pull up side of things. That does NOT mean do pull ups just to “do” pull ups. But to progress to a little bit more difficult of a movement as they work through the WOD.
