CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (No Measure)
Accessory lift:
4×10 narrow grip bench press
4×10 banded tricep pull down (single arm)
4×10 Tricep kick backs (dual DB’s)
Metcon (Time)
4 Rounds for time:
Performance
15 Deadlifts 225/155
10 BMU
500M row
Fitness
15 Deads (moderate weight)
10 Ring dips/20 push ups/10 box dips
400M row
