CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (No Measure)
Accessory: (arms)
4 Rounds:
15 Slow controlled BB curls
12 Dual DB Tricep ext
10 Dual DB press (seated on bench)
10 DB (SA curls, slow and controlled)
Then… 2 sets …. Max reps
Lat pull downs
Tricep Ext (banded)
Metcon (3 Rounds for time)
(do this first) 3 Rounds each for time (1 min rest)
Performance
50/40 Cal row
25 CTB pull ups
10 Deadlifts 275/185
Fitness
40/30 Cal row
25 Pull ups/Jumping/RR
10 Deads (heavy)
