CrossFit OC3 – CrossFit
Accessory Work
Metcon (No Measure)
Accessory: 4 Rounds:
10 Bench Press
10 Dual Arm Curls (dumbbells)
15 Push ups on DB’s (feet on bench)
21s with barbell (7/7/7)
Metcon (Time)
“Up Down”
7-14-21-28-21-14-7
Wall balls 30/20
Burpees On to a plate (facing) (HIPSEXTENDED) 45lb plate
Fitness
5-10-15-20-15-10-5
Do these reps
