CrossFit OC3 – CrossFit
Warm-up
Super Set
Super Set
Deadlift 5×5 (speed, not heavy) (70-75%)
10 Heavy pendlay rows (different barbell)
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP
Performance
6 SA devil press 50/35 (3/3)
24 DU’s
Fitness
6 SA DP
36 Singles
