CrossFit OC3 – CrossFit
Warm-up
Bench Press (20 rep max )
Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP
Performance
18/13 Cal row or bike
3 Deadlifts 275/185 (GO UP BY 3 each round)
Fitness
15/11 Cal row or bike
Same scheme (mod-heavy deads)
WOD will look like this.
18/13 Cal row
3 deadlifts
18/13 cal row
6 deadlifts
18/13 cal row
9 deadlifts
18/13 Cal row
12 Deadlifts….
andddddd. You get it
Here is how to score:
finish at 13 calories on set of 18 deads.
5 Rounds + 13 reps