CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Bench Press (10/10/10)
Lift: bench press: 4 Rounds: 10 narrow grip, 10 regular, 10 wide grip 95/65. The goal is to go no rest between 10/10/10. And a short rest between rounds. If you trade off with another person (which you should) Finish 1 full round and THEN switch.
Metcon (Time)
2 Scores-
Performance
100 Cal Bike Erg (For Time)
Straight into…
200 Double unders
Fitness
80 Cal Bike Erg
Straight into
300 singles
Metcon (Time)
100/80 Cal Bike Erg
