04/18/2019 Posted April 17, 2019 by Colin Cartee & filed under Workout of the Day. CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (4×11) 67-69% Metcon (Time) 1 Mile run Or 2K row For Time Leave a Reply Click here to cancel reply. Name (required) Mail (required) (will not be published) Website XHTML: You can use these tags: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>