CrossFit OC3 – CrossFit
Accessory Work
Metcon (No Measure)
Accesory Arms + Chest
4 rounds:
12 Bench Press
12-15 Dual DB curls (seated)
15-20 DB narrow grip press
15-20 Barbell curls (pin elbows)
Metcon (2 Rounds for time)
2 Rounds (each for time) (rest 2 min b/t)
Performance
50/36 Cal ski
50 Wall balls 30/20
25 Burpee box overs 36/30
Fitness
40/30 Cal ski
40 Wall balls
20 Burpee box overs
