CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (No Measure)
Accessory: 3 Rounds:
12 Barbell strict press
12 (per arm) DB rows (bent over)
12 DB lat side raises
Metcon (10 Rounds for time)
10 rounds: each for time
Performance
15/11 Cal bike
10 T2B (unbroken) max. 2 sets
5 Thrusters 135/95
1 minute rest
Fitness
12/9 Cal bike
9 Medball sit ups/GHDSU
4 Thrusters (moderate weight)
