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