CrossFit OC3 – CrossFit
Warm-up
Deadlift (6-6-6-4-4-4)
Lift: Deadlift (standing on 45lb plates”
6-6-6-4-4-4
6s 70-75% across
4s 75-80% across
Metcon (Time)
4 Rounds:
Performance
75 Du’s (maximum 1:30)
25 Pull ups
10 Hang cleans 155/105
Fitness
150 Singles
20 RR/Jumping pull ups (or combo)
10 hang cleans (moderate)
