CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (Time)
Accessory (Back and Bi’s)
4 Rounds: (NFT)
10 DB rows (bent over, hand on box or DB rack)
10 Seated alt. DB curls (slow, pause at top)
5-8 Strict pull ups
10 15 Slow barbell curls (pause at top)
Metcon (Time)
For Time:
Performance
1000/800M ski
80 DU’s
60 KB swings 70/55
40 Thrusters 70/55
20 BMU
Fitness
800/650M ski
140 Singles
60 KB swings
40 Thrusters
40 Push up
