CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (Time)
3 Rounds (accessory)
15 banded tricep ext.
10 Strict press (Seated)
15 Single arm DB kick backs (bent over)
10 Dual DB lateral delt raise (SLOW, CONTROLLED, Think TUT, time under tension)
Metcon (Time)
For time
Performance
1500/1250M row
40 CTB pull ups
40 dead lifts 185/135
160 Du’s
3000M bike
Fitness
1250/1000M row
40 pull ups/Jumping/RR
40 Deadlifts (moderate, 5-10 unbroken)
200 Singles
2600/2300M bike
