CrossFit OC3 – CrossFit
Warm-up
Back Squat (1 rep max )
Metcon (Time)
Performance
2 Rounds:
40/30 Cal row
20 Deadlifts 275/185
into…
2 Rounds:
15 C&J (change weight) 135/95
15 BMU
Fitness
2 Rounds:
30/20 Cal row
15 Deadlifts
into…
2 Rounds:
12 C&J
12 Ring Dips or 24 push ups
