CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (No Measure)
Accessory work:
3×12 Single arm DB rows (knee on bench)
3×10 Double under BB row (slightly bent over torso)
3×15 Dual DB reverse flys (bent over)
Metcon (AMRAP – Rounds and Reps)
partner WOD: 16 minute AMRAP
Performance
60/45 Cal bike (total)
15 Syn DB snatches (PER ARM) (alt) 50/35
Fitness
40/30 Cal bike
10 Synchro DB Snatches
