CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (No Measure)
4×25 Banded pull downs
4×25 Box dips (isolating triceps)
4×25 light narrow grip bench
Metcon (Time)
Performance
1200M run
then… 3 Rounds:
24 Back Squats 95/65
9 RMU
3 Wall walks
then…
1200M run
Fitness
800M run
then… 3 Rounds:
20 back Squats
10 Ring dips, 10 Box dips, 15 Ring push ups/reg push ups
2 Wall walks
then…
800M run
