CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (No Measure)
Accessory work:
4×10 Dual DB bent over rows
4×10 Body weight Barbell rows (bench press height)
4×20 banded face pul
Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP:
Performance
3.6.9.12.15….
CTB pull ups
Deadlifts 185/135
*** After each round complete 30 DU’s
Fitness
pull ups/RR/Jumping pull ups (id prefer jumping pull ups)
deadlifts (light)
*** 50 Singles
Score example:
Finish 17 CTB in round of 18. Score would be
6 + 17 (6 rounds + 17 CTB)
