CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (No Measure)
Accessory back work:
4×25 banded face pulls (green band)
4×10 Dual DB rows
4×10 Overhand BB rows (add weight)
4×10 Strict pull ups
Metcon (Time)
20 minutes EMOM
Performance
1. 16/12 Cal row
1. 8 C&J 135/95 (unbroken)
Fitness
1. 14/10 Cal row
1. 6 Unbroken C&J
