CrossFit OC3 – CrossFit
Accessory Work
Metcon (No Measure)
Accessory work: 3 Rounds
15 Tricep banded pull downs
10-10 Lat raises (45 degree and upright)
20-25 Box dips
10-15 Strict DB press (video)
Metcon (Time)
20 minute EMOM
Performance
18/13 Cal row
7 Burpee CTB pull ups
Fitness
15/11 Cal row
5 Burpee pull ups