CrossFit OC3 – CrossFit
Accessory
Accessory Arms:
max reps incline DB curls
into…. max reps banded curls
then…
12-15 overhead tricep ext
into… max reps plate ext
then…
15-20 barbell curls
12-15 dips
Metcon (AMRAP – Rounds and Reps)
13 minute AMRAP:
Performance
15 BJO 24/20
45 DU’s
Fitness
12 BSTO or shorter box
60 singles
