CrossFit OC3 – CrossFit
Accessory Work
Accessory Work: Triceps/Shoulders
4 Rounds:
10 Strict press
20 Banded pull downs
10/10 lateral raises (seated, 20 reps in a row)
15 Incline skull crushers with barbell (add weight if you can)
Finisher: Max reps
Box dips and Barbell upright rows
Metcon (Time)
Jumping Karen
Performance
150 DU’s
150 Wall balls 20/14
150 Du’s
Fitness
200 singles
125 wall balls
200 singles
