CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (Time)
Accessory Work: 4 Rounds:
10 Bench Press
10 Dual DB curls
15 Chest Flys (DB’s) laying down
15 Barbell curls
Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP
Performance
3 Squat Snatch 155/105
9 T2B
27 DU’s
Fitness
3 Power Snatch
9 T2Rig, Medball sit ups, GHDSU
36 Singles