CrossFit OC3 – CrossFit
Accessory Work
Accessory work: Chest/Bi’s
4×10 Narrow grip bench
4×15 Seated DB curls
4×10-15 SLOW (D-Ball Push ups)
4×15 Barbell curls
Finisher: (2 sets) Max rep banded curls
Metcon (AMRAP – Reps)
20 minutes (2:00×10)
Performance
16/12 Cal row
then… Max reps
C&J 205/145
Fitness
14/10 Cal row
then… Max rep C&J (moderate weight)
