CrossFit OC3 – CrossFit
Accessory
Lift: back work 3 Rounds
RDL’s (bar at knee height) (heavy) 10 reps
Bent over DB reverse flys (10/10) heavy/light
10/10 Barbell reverse/regular grip rows
Metcon (Time)
For time
Performance
50/40 Cal row
40 T2B
30 Burpee box overs 30/24
20 thrusters 115/75
10 RMU
Fitness
40/30 Cal row
40 GHDSU, T2Rig, TAH
30 Burpee box step overs
20 thrusters
20 CTB pull ups or dips or push ups
