CrossFit OC3 – CrossFit
Warm-up
Back Squat (Back Squat 15-12-9
15 @ 55%
12 @ 65%
9 @ 75% )
Metcon (Time)
Double Grace
60 C&J for time 135/95
Today's WOD
CrossFit – Tue, Apr 16
CrossFit OC3 – CrossFit
Accessory
Accessory Work:
3 Rounds:
12-15 DB bench press (incline)
15 Dual DB curls
15 Narrow grip Bench press with DB’s
21s with barbell (curls)
Metcon (AMRAP – Rounds and Reps)
14 minutes
3.6.9.12.15
T2B
Thrusters 75/55
Fitness
T2rig, GHDSU, Medball sit ups
Thrusters
