CrossFit OC3 – CrossFit
Warm-up
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP
Performance
5 Deadlifts 315/215
15 Box jump overs 24/20 (step down)
3 Wall walks
Fitness
5 Deads
15 Box step overs or lower box
3 Wall walks (half way up)
Accessory
Metcon (Time)
50 paralette HSPU
50 Tricep Kick backs (per arm)
50 Barbell curls
50 DB rows (heavy) (pull to pockets NOT armpit)
