CrossFit OC3 – CrossFit
Accessory
Metcon (Time)
Lift: Arms (after WOD)
4 Rounds:
15 Slow BB curls
15 bench/box dips
10 alt arm DB curls (slow, pause at top)
10 Dual DB tricep kick backs
then… 2 max sets
banded curls
tricep pull downs
Metcon (Time)
Partner Monday:
Performance
50 back squats 185/135
25 Syn Burpee bar hops
40 Syn KB swings 70/55
20 Syn Burpee bar hops
30 C&J 185/135
15 Syn Burpee bar hops
Fitness
Same thing, less weight on the BB and KB.
