CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (No Measure)
Back Accessory work:
4×10 bent over (chest up) barbell row (underhand grip) Squeeze at the top
4×10 Incline DB bench Row (10 per arm)
4×10 Banded face pulls (M=Green band, F=blue/red)
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
Performance
12 Power snatch 95/65
10 Box jump overs 24/20
12 OHS 95/65
10 BJO’s
Fitness
10 Power snatch
8 Step over/Lower box
10 Front squats/Asst. OHS/BS
8 Step over/lower box
