CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (No Measure)
Accessory work:
3×30 Reg push ups (strict)
3×25 Single arm banded pull downs (tricep)
3×10 (per arm) Tricep kick backs
Metcon (5 Rounds for time)
5 Sprint rounds each for time (rest 2 minutes after each round)
Performance
24/18 Cal row
16 Thrusters 95/65
8 bar muscle ups
Fitness
20/15 Cal row
14 Thrusters (lighter weight, think unbroken)
8 Box dips with DB’s or CTB pull ups or Ring dips
