CrossFit OC3 – CrossFit
Warm-up
Deadlift (6-6-4-4-2-2)
Lift: Deadlift (stand on 2-4″ riser)
6-6-4-4-2-2 (work up)
Metcon (Calories)
4×5:00 AMRAPS (no rest)
Performance
24 Wall balls 30/20
16 Hang cleans 125/85
8 STO 125/85
Remaining time in 5 minutes:
Max cal bike/Ski (switch rounds)
*** score is total # of calories
Fitness
21 Wall balls
14 hang cleans
7 STO
same for calories and machines
