CrossFit OC3 – CrossFit
Warm-up
Metcon (No Measure)
Arms + Chest
4 Rounds:
7 Heavy Bench press
:45 of barbell curls
(:15 Half up, :15 Half down, :15 full curl)
4 Rounds:
15 Paralette push ups
10 Seated DB curls (alt arms)
Metcon (AMRAP – Rounds and Reps)
14 minute AMRAP
Performance
12 T2B
4 Deadlifts 225/155
2 Front squats 225/155 (Floor)
Fitness
12 GHDSU/Medball sit ups/T2Rig
4 Deads (mod heavy)
2 FS (heavy)
