CrossFit OC3 – CrossFit
Warm-up
Deadlift (4×6 (68-75% across) )
Standing on a 45lb plate
Metcon (Time)
Performance
60/45 Cal ski
60 pull ups
60 wall balls 30/20
60 DB snatches 50/35
Fitness
50/35 Cal ski
50 Jumping pull ups/RR
50 Wall balls
50 DB snatch
