CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (No Measure)
Accessory work:
4×12 Barbell strict press (seated, barbell at bench press height) They will be facing the rig while they do this
4×10 DB shoulder raises (dual)
4×10 DB (Single arm) Rear delt row
Metcon (Time)
4 Rounds for time:
Performance
24/18 Cal row
16 T2B
8 STO 135/95
Fitness
20/15 Cal row
12 TAH, GHDSU, T2Rig
8 STO 135/95