CrossFit OC3 – CrossFit
Warm-up
Metcon (Time)
Up/Down
Performance
80/60 Cal row
60 Wall balls 30/20
40 Burpee pull ups
20 Deadlifts 225/155
*** Once you finish rest exactly 1 minute. THEN do it again in REVERSE, starting with deads.
Fitness
70/50 Cal row
50 Wall balls
30 Burpee pul ups
15 moderate weight deads
