CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (No Measure)
3×10 Strict pull ups
3×10 Bottom up KB press (per arm)
3×30 Banded pull downs (both arms, one band)
3×10 Narrow grip bench
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP:
Performance
8 Devil press (KB’s or DB’s 55/35)
14 T2B
Fitness
8 Devil press
14 med ball sit ups/T2Rig
