CrossFit OC3 – CrossFit
Warm-up
Super Set
Lift: Super set Bench press (4 Rounds:
10 reps Bench
15 Def Push ups (paralettes– feet on box)
Metcon (Time)
WOD: 4 Rounds
Performance
25/18 cal row
20 DB snatches 50/35
10 single arm devil press (5/5)
Fitness
20/15 cal row
16 DB snatch
8 single arm devil press