CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (No Measure)
Bicep/Tricep superset accessory (after WOD)
3 Rounds:
25 Dual arm Banded pull downs
15 Dual DB hammer curls
3 Rounds:
20 Dual DB tricep kick backs (LIGHT WEIGHT)
10 seated dual DB curls
3 Rounds:
15 Dips (ring or box) (strict)
10 Chin ups
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
Performance
200M run
60 DU’s
200m run
30 KB swings 55/35
Fitness
200M run
100 Singles
200M run
25 KB swings
*** 200M run = 2 reps. (1 for 100M, 1 for finishing the 200M)
