06/28/2022

CrossFit OC3 – CrossFit

Warm-up

Accessory

Metcon (Time)

Accessory: 4 Rounds

Seated Barbell Strict press (seated on a bench)

20-25 Banded Pull downs

15 Up Right rows (BB) with + 10 Front raise rows

10 Dual DB kick backs + 10 Over head ext (same DB’s)

Metcon (AMRAP – Rounds and Reps)

17 minute AMRAP

Performance

3 Power cleans 225/155

6 Burpee bar hops

36 DU’s

Fitness

3 Heavy PC’s

6 Burpee bar hops

42 Singles

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