CrossFit OC3 – CrossFit
Warm-up
Deadlift (10 rep max )
Metcon (3 Rounds for time)
3 Rounds each for time:
Performance
24 DB snatch (heavy, you choose) alt arms
18/13 Cal ski
9 BMU
Rest 2 minutes (on your own)
Fitness
24 DB snatch (heavy)
15/10 Cal ski
about 1 minute of gymnastics work (CTB, ring MU, pull ups, asst. BMU)
