CrossFit OC3 – CrossFit
Warm-up
Metcon (5 Rounds for time)
5 Rounds each for time (1 min rest b/t, on your own)
15 CTB pull ups
15 Hang cleans 135/95
15/11 Cal row
Fitness
15 Pull ups/Jumping/RR
15 Hang cleans
15/11 cal row
Metcon (Time)
Accessory 4 Rounds:
Bench Press Incline on 20″
+
Seated DB curls (10 per arm) SLOWWWWW
+
12 Slam ball push ups SLOWW
