CrossFit OC3 – CrossFit
Warm-up
Bench Press (4×12)
Lift: 4×12 Bench press
Super set
Seated dual DB curls (light and slow)
End- Max Out Barbell curls
Metcon (No Measure)
20 minute EMOM
Performance
1. 16/12 Cal bike
2. 20 KB swings 70/55
Fitness
1. 14/10 Cal bike
2. 20 Kb Swings (55/35)
