CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (No Measure)
4×8 Reverse grip BB rows
4×8 Chest supported dual DB rows (incline)
4×20 Banded face pulls
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
Performance
3 Wall walks
40 DU’s
12 Hang cleans 155/105
Fitness
3 Wall walks (half way up)
60 Singles
12 Hang cleans
