CrossFit OC3 – CrossFit
Weightlifting
Bench Press (Lift: 4 Rounds:
9 Bench press
then…
10 SA DB curls
into…
15 Reverse grip BB curls )
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP
Performance
2 Wall Walks
8 BJO 30/24
12 KB swings 70/55
Fitness
2 WW (not as high)
8 Box step overs/lower box
12 KB swings (heavy)
