CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (Time)
Accessory Arms:
4 Rounds:
15 Tricep Kick backs (light DB, dual arms)
10 Weighted barbell curls (slow and controlled)
15 Bench or box dips (chest up)
10 (per arm) Slow DB curls
Metcon (Time)
3 Rounds:
Performance
30 Wall balls 30/20
15 Burpee box overs 24/20
10 BMU
Fitness
28 Wall balls
14 Burpee box overs or Burpees
10 CTB or pull ups or 20 Push ups
