CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (No Measure)
Accessory: 4 Rounds:
9 Bench Press
20 Hammer curls (per arm) First 10 will be with a HEAVIER weight DB. After that jump directly into heavier DB’s. This will be a total of 40 reps or 20 reps per arm. Should go by quick as Hammer Curls are pretty fast
10 paralette slow Def push ups. Feet on box or bench
10 Curls with 2 light DB’s. I want a pause at the top. Also, in the middle (5 reps) I want them to pause and do 5 single arm ones too. I will do a video on this.
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP
Performance
7 T2B
7 Thrusters 95/65
7 T2B
7 Hang cleans 95/65
Fitness
7 GHDSU, T2Rig, Medball sit ups
7 thrusters
7
7 hang cleans
