CrossFit OC3 – CrossFit
Deadlift (4×6)
Lift: dead lift 4×6 (at or above 76%) Super set with back Ext.
Metcon (AMRAP – Rounds and Reps)
For time 4×4:00 (no rest)
Start with 18/13 cal bike Then…
AMRAP
10 power snatches 115/75
10 pull ups
10 OHS 115/75
Fitness
8 power snatch
8 RR/ Asst, pull ups
8 OHS/back squats/FS
