09/23/2021

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

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