CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (Time)
Accessory Back Work:
3×10 Pendlay rows (heavy)
3×10 Bent over DB rows (per arm)
3×10 Bent over DB reverse flys
Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
