CrossFit OC3 – CrossFit
Accessory Work
Accessory Arms:
4 Rounds:
20-25 Banded pull downs
10 Reps Bicep Complex (video)
20-25 Bench Dips
15 reps Seated DB curls (light weight)
Metcon (AMRAP – Reps)
Every 2 minutes for 10 rouds
6-8-10-12-14-16-18-20-22-24
Calorie Row
remaining time in the 2 minute block
Max Wall balls
Fitness calories
go to 16 and keep it at 16.
