CrossFit OC3 – CrossFit
Warm-up
Bench Press (4×15)
4×15 bench press (light)
Super set: 4 sets
zottman curls (10 reps per arm)
Push ups (SLOW as possible)
Metcon (Time)
3 Rounds:
Performance
10 Deadlifts 275/185
15 Burpee pull ups
400M run
Fitness
10 Deads
15 Burpees to target or shorter bar for pull ups
300m run
