CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (No Measure)
Accessory Lift:
3×15 Bottom up KB presses (per arm)
3×15 Strict press (dual KB or DB’s)
3x(1 set) IYT 5-15lb plates/DB’s
Metcon (AMRAP – Rounds and Reps)
17 minute AMRAP:
Performance
25/18 Cal row
5 CTB (ADD 5 pull ups per round)
50 DU’s
Fitness
20/15 Cal row
4 pull ups/RR add 4 each round
75 Single under
