CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (Time)
Accessory 4 Rounds:
20 Narrow grip push ups
15 KB upright rows
12 DB kick backs (SLOW and controlled)
12 Delt raises (light DB’s)
Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP
Performance
3 Wall walks
36 DU’s
12 Hang cleans 135/95
Fitness
3 Wall walks scaled
36 singles
12 hang cleans
