CrossFit OC3 – CrossFit
Accessory
Accessory work: 4 Rounds:
10-15 reps seated Inc DB curls (dual)
12-15 reps Dips or 20 box dips
10-15 Barbell weighted curls
20-25 reps banded pull downs
Metcon (Time)
Performance
20 Pull ups
600M run
20 Thrusters 95/65
20 CTB pull ups
600M run
20 Thrusters 95/65
10 BMU
600M run
20 thrusters 95/65
Fitness
3 Rounds:
20 pull ups/RR
400M run
20 Thrusters
