CrossFit OC3 – CrossFit
Warm-up
Bench Press (15-12-9-6-3)
Metcon (Time)
3 Rounds:
Performance
25 Deadlifts 225/155
20 Burpee bar hops
10 BMU
Fitness
20 Deads (moderate weight)
15 Burpee bar hops
10 CTB, reg pull ups, Ring dips (whatever you want to work on)
