CrossFit OC3 – CrossFit
Warm-up
Bench + Barbell curls
5 Rounds NFT:
5 Heavy bench press
20 barbell curls (slow and controlled)
Metcon (AMRAP – Rounds and Reps)
13 minute AMRAP:
Performance
16 Back rack lunge steps 95/65 (8/8)
8 Burpee bar hops
Fitness
Less weight, same thing
