CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (No Measure)
Accessory arms:
Dual DB kick backs
into..
Dual DB overhead tricep ext
10 Reps per arm alt hammer curls
10 reps per arm seated regular DB curls (alternate arms)
finisher:
Max set banded bicep curls
Max set bench dips
Metcon (No Measure)
“It’s Complicated”
28 minute EMOM or 7×4:00 blocks (broke into 2:00 windows)
Performance
First 2:00 block Complete
15 Wallballs 30/20
15 T2B
Rest the remainder of the 2:00
next 2:00
Complete 35/25 Calories on Bike
Fitness
First 2:00
12 Wall balls
12 GHDSU/Medball Sit ups
Rest until 2:00 mark
begin Bike 30/22 Calories
***Simply put this is a 7 rounds by 4:00 workout. the 4:00 is broken up into 2- 2:00 blocks. where you must complete the work given in those two minutes
