CrossFit OC3 – CrossFit
Accessory
Accessory Arms: 4 Rounds:
12-15 French Press (Not coffee dumbass)
12 Incline bench DB curls (sametime)
20-25 banded pull downs
12-15 DB curls
Gas Out: 2 ROunds
Max dips (dip bar or bench dips)
Max slam ball curls (yes curl a slam ball)
Metcon (Time)
2 Rounds For time:
Performance
50 T2B
25 Deadlifts 225/155
Fitness
40 GHDSU, T2Rig, Medball sit ups
20 Deadlifts (moderate weight)