CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (No Measure)
Accessory work: (chest and Biceps)
4×12 Slow def push ups (feet on box and hands on dumbbells)
4×12 Hammer curls (SLOW, alt arms)
4×12 narrow grip bench
4×12 barbell curls
Metcon (AMRAP – Rounds and Reps)
17 minute AMRAP
Performance
9 Burpee box jump overs 24/20
300M run
15 T2B
Fitness
7 Burpee box overs
200M run
14 GHDSU, TAH, Medball sit ups
300M run = 2 reps (1 rep = 150M)
