CrossFit OC3 – CrossFit
Warm-up
Bench Press (5×3 (AHAP))
LIft: Accessory lift:
5×3 Bench press (get heavy)
After that… Super set 4 Rounds
10 Paralette Push ups (feet on bench, decline)
10-15 barbell curls
Metcon (Time)
3 Rounds:
Performance
20 Pull ups
15 Thrusters 95/65
75 DU’s
Fitness
20 RR/Jump pull ups
15 Thrusters
90 Singles
