CrossFit OC3 – CrossFit
Warm-up
Super Set (4×15)
4 Rounds: (any order)
15 bench press
15 Barbell curls
15 banded pull downs (triceps)
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP:
9 KB swings 55/35
9 Gob Squats 55/35
9 Box jump overs 24/20
Fitness
Same thing, less weight on KB and lower box
