CrossFit OC3 – CrossFit
Warm up
Accessory
Metcon (Time)
Accessory Work: 4 Rounds:
-Chest supported DB rows + DB flies (10 reps each) can switch weight)
-5-7 Strict pull ups
-10 reps each (Barbell rows, reverse grip and normal grip)
Metcon (Time)
3 Rounds For time
Performance
21/15 Cal ski
15 Deadlifts 275/185
63 DUs
Fitness
18/13 Cal ski
15 Deads
75 singles
