CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (No Measure)
LIft: Accessory lifts: 4 rounds
25 Banded tricep pull downs
20 Barbell curls (slow, controlled)
25 bench dips (big chest)
10 Per arm (SA) DB curl (slow, seated)
Metcon (Time)
For time
Performance
1000/800M row
then… 5 Rounds:
10 Box jumps 30/24
20 KB swings 55/35
Fitness
1000/800M row
then.. 5 Rounds:
10 Box step ups (lower box)
15 Kb swings
