CrossFit OC3 – CrossFit
Warm-up
Bench Press (15-12-9-6-3)
Super set with:
Dual DB curls (pause at the top) go to failure
Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP
Performance
40 DU’s
20 KBs wings 55/35
10 Pull ups
Fitness
40 Singles
15 KB swings
10 Jumping pull ups/RR
