CrossFit OC3 – CrossFit
Warm-up
Metcon (Time)
Bench press: Max reps (4 sets)
RX weights:
115/75
135/95
155/105
185/135
Between sets:
:30 of alt DB curls (hold 1 DB in curl position, while other is doing a curl)
:30 of BB curls
Metcon (3 Rounds for time)
3 Rounds each for time:
Performance
25/18 Cal bike
15 Hang snatch 95/65
5 RMU
fitness
20/15 Cal bike
15 Hang snatch (light)
5 BMU, 15 Push ups, or asst. Ring dips
