CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (No Measure)
Accessory lift: 4 Rounds:
10 Dual DB rows (seated on a box)
10 Shoulder raises dual DB (LIGHT)
max set BB upright rows Iight
Metcon (4 Rounds for time)
4 Rounds: (each for time, 1 min rest b/t)
Performance
25/18 Cal bike
25 Wall balls 30/20
10 D-Ball OS 150/100
fitness
20/14 Cal bike
20 Wall balls
8 D-ball OS
