CrossFit OC3 – CrossFit
Warm-up
Deadlift (3 Deadlifts 78%+ (all reps) )
EMOM 8 minutes
Metcon (Time)
For time:
Performance
30 CTB pull ups
60 DU’s
30 Wall balls 30/20
60 DU’s
30 Deadlifts 225/155
60 DU’s
30 Burpee bar hops
60 DU’s
Fitness
30 Pull ups/RR/asst. pull ups
100 Singles
30 Wall balls
100 singles
30 Deads (moderate-heavy)
100 singles
30 Burpees
100 Singles
