07/27/2022

CrossFit OC3 – CrossFit

Warm-up

Metcon (Time)

Accessory Arms: 4 Rounds:

15 Dual DB curls

15 Narrow Grip DB press (bench)

21s barbell complex (7 half low/7half high/7 full curls)

15 Slam ball push ups

Metcon (Time)

For Time

21-17-13-9-5-1

Burpee Box overs 30/24

2-10-18-26-34-42

Wall balls 30/20

Fitness

same reps, regular burpees, less weight on WB’s

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