12/11/2020

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

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