CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (No Measure)
Accessory work:
3×15 Slow Barbell Curls
3×12 Single arm Tricep kick backs
3×15 Alt. Arms DB hammer curls (slow)
3×25 Banded tricep pull downs
Metcon (AMRAP – Reps)
6×5:00 rounds
Performance
400M run
20 Box step overs with KB 55/35
80 DU’s
Remaining time:
Max T2B
Fitness
300M run
15 Box step overs
100 Singles
Remaining time:
Max GHDSU, Medball sit ups, T2rig
*** Score is total # of T2B
