CrossFit OC3 – CrossFit
Accessory Work
Lift: Back Accessory: 4 Rounds:
12-15 DB rows (dual, bent over)
12 Pendlay rows
15 Shrugs with heavy DB’s
Metcon (6 Rounds for time)
Every 3:00 for 6 rounds:
Performance
18/13 Cal ski
15 T2B
5 D-Ball OS 150/100
Fitness
15/11 Cal ski
15 GHDSU, Medball, or T2Rig
5 D-Ball OS
*** aiming for around :30 of rest
