CrossFit OC3 – CrossFit
Warm-up
Metcon (No Measure)
Chest and Bi’s
4 Rounds:
9 Bench press
12 DB curls (per arm) slow/controlled
After each set:
Max set bicep curls
Max push ups
Metcon (Calories)
15 minute partner AMRAP
Max cal Ski + Bike
:30on/:30off
*** You must SWITCH machines every :30 with your partner for 15 minutes. Both machines calories added together will be the score.
