CrossFit OC3 – CrossFit
Metcon (No Measure)
Bi- Will explain in more detail later
Super set of hammer curls. You will do one full set through, rest and repeat 3x.
Heavy (alt arms) hammer curls (10 per arm)
Moderate (alt arms) hammer curls (10 per arm)
Light (same time) hammer curls (10 per arm)
Super light max reps
*** Essentially no rest between weights. Rest after the entire round.
3×25 per arm banded pull down
3×25 behind the neck tricep ext.
3×15 Single arm kick backs
Girls just wanna have fun!!!!
3 Rounds for time of:
21 Kettlebell Swings, 53# / 35#
For Time: 30 Snatches, 135# / 95#
50 Thrusters, 45#