CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (No Measure)
Accessory:
Bi/Tri (super set)
Bi:
3×12 Standing alternating DB curls
3×12 Seated DB curls (same time)
3×10 chin ups
Tri:
3×30 Banded pull downs (single arm)
3×15 Dual DB kick backs
3×15 Narrow grip bench press
Metcon (Time)
Performance
1 Mile run (for time)
then…
2 Rounds:
40 Push ups
30 front squats 125/85
20 Hang cleans 125/85
Fitness
1200M run (for time)
then…
2 Rounds:
30 Push ups/asst. push ups
20 front squats
15 Hang cleans
1-Mile Run (Time)
Max Effort 1-Mile Run
