CrossFit OC3 – CrossFit
Warm-up
Deadlift (9-7-5-3)
Deadlift
9-7-5-3
9s 64%
7s 70%
5s 76%
3s 82%+
Metcon (Time)
For time
Performance
100/70 Cal Ski
80 Du’s
60 Wall balls 20/14
40 Box jumps 24/20
20 RMU
Fitness
80/60 Cal ski
80 Singles
50 Wall balls
30 Box jumps
10 Strict pull ups or asst. Strict pull ups
