CrossFit OC3 – CrossFit
Bench Press (5 sets of 4 reps @80% of 3 rep from last week)
*Between each set of bench press perform 8-12 banded strict pull-ups or ring rows
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
*Overhead squats should be able to be completed unbroken. Scale the weight if needed!
*This is a benchmark CrossFit workout! Record your score!
*This workout should be completed in under 20 minutes. Most time ranges should be 12 – 18 minutes
Optional Accessory (Checkmark)
3 sets
50 hollow rocks
30 v-ups
rest 2:00 between sets
