CrossFit OC3 – CrossFit
Warm-up
Bench Press (10-8-6)
4 Rounds each: bench press (narrow, regular, wide grip)
10-8-6 RX weight 135/95
*** work in partners. They will finish 1 entire round before switching with their partner. Goal is to keep going quick. There will NOT be much rest. Each round they will perform:
10 narrow grip (rack)
8 regular grip (rack)
6 Wide grip (rack)
*Switch to partner 2
Metcon (No Measure)
Every 2:00 for 10 rounds:
Performance
14/12 Cal row
10 Thrusters 75/55
8 Box jump overs 24/20
Fitness
12/10 Cal row
10 thrusters
8 Step overs
