CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Thruster (3 reps )
8 minute EMOM
Metcon
Metcon (Time)
“Heavy Balls & Bells”
21-15-9
Wall balls 30/20
KB swings 70/55
Fitness
Same, challenge them with a heavy KB and Heavy Wb
09/12/2017
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Today's WOD
CrossFit – Tue, Apr 16
CrossFit OC3 – CrossFit
Accessory
Accessory Work:
3 Rounds:
12-15 DB bench press (incline)
15 Dual DB curls
15 Narrow grip Bench press with DB’s
21s with barbell (curls)
Metcon (AMRAP – Rounds and Reps)
14 minutes
3.6.9.12.15
T2B
Thrusters 75/55
Fitness
T2rig, GHDSU, Medball sit ups
Thrusters
