CrossFit OC3 – CrossFit
Warm-up
Deadlift (5×3 82/87% across )
Metcon (Time)
For Time:
Performance
500/400M row
30 T2B
15 Deads 225/155
500/400
15 Deads
30 T2B
500/400
Fitness
400/300M row
30 Medball sit ups/GHDSU/T2Rig
15 Deads (lighter)
400/300
15
30
400/300
