CrossFit OC3 – CrossFit
Accessory Work
Accessory Arms: 4 Rounds:
-10 or 20 reps (Bar/Bench dips)
straight into…
-Max banded push downs
-12 Seated DB curls
-Dual DB tricep kick backs
-12-15 weighted barbell curls
Metcon (Calories)
10×2:00
max Cal row / Bike (1-5 Bike 6-10 row)
*** Start each 2:00 block with 15 KB swings 70/55
Fitness
same, less KB weight
