CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (Time)
Accessory work: Bi/Tri
4×12 Per arm (standing curls) alt arms (SLOWWWW)
4×15 Banded tricep ext.
4×10 Dual DB curls 3 Second hold @ top (slow and light)
4×12 Narrow grip bench
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP
15/11 Cal Machine
25 Air squats
