CrossFit OC3 – CrossFit
Warm-up
bench + arms
4 Rounds:
9 Bench Press
Super set: Seated DB curls (10 per arm)
Finish with/ 3 Rounds:
Max set Barbell curls
Max set paralette push ups
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP:
Performance
12 Box jump overs 24/20 (step downs)
16 DB snatch 50/35
Fitness
12 Box step overs
14 DB snatch
