CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (Time)
Accessory lifts:
4 Rounds:
10 Seated Barbell strict press (sitting on a bench, using the RIG)
15 DB kick backs (single arm)
10 Lat DB raises (directly into single arm forward facing DB raises) (video)
10 Single Dumbbell overhead tricep ext. (video)
Metcon (AMRAP – Reps)
4×4:00 (rest 1 min b/t)
Performance
10 Power snatch 135/95
25 T2B
remaining time:
Max DU’s
Fitness
10 Power snatch
25 T2Rig/GHDSU
Remaining time Max SU’s
*score is DU’s or SU’s
