CrossFit OC3 – CrossFit
Warm-up
Back Squat (5×5 78-82% across)
Metcon (AMRAP – Rounds and Reps)
7 minute AMRAP
Performance
8 BMU
5 D-Ball OS 150/100
Fitness
12-14 CTB, Ring dips, box dips (db’s on boxes)
5 heavy D-Balls
Accessory
Metcon (No Measure)
Accessory:
100 Close grip bench press
100 banded pull downs
100 Push ups
All light weight.
