CrossFit OC3 – CrossFit
Accessory
LIft: Arms
3×12 Seated incline DB curls (sametime)
3×15 DB kick backs into… 10-15 DB over head ext.
3×12 Hammer curls (HEAVY, per arm) slow
3×15 banded pull downs
finisher: max reps (2 sets)
Banded curls
box dips
Metcon (AMRAP – Rounds and Reps)
14 minute AMRAP
Performance
24 DU’s
12 CTB
24 DU’s
12 Thrusters 95/65
Fitness
30 singles
10 Pull ups/RR
30 singles
10 Thrusters
