CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (Time)
Accessory work: 3 Rounds:
15 Bench Press
15 Zottman curls
15 Slam ball push ups (feet elevated)
15 Seated dual DB curls
Metcon (AMRAP – Reps)
4:00 intervals for 4 rounds (rest 1 min b/t)
Performance
24/17 Cal ski
20 T2B
10 Deads 225/155
Remaining time in 4 minute block:
Max cleans *** Your score is total # of cleans completed
Fitness
20/15 Cal ski
20 GHDSU/medball sit ups/T2Rig
10 Deads (moderate weight/heavy clean)
remaining time:
Max clean
**** If you need to strip weight (for clean) please DO THIS.
