CrossFit OC3 – CrossFit
Accessory
Accessory Work: 3 Rounds:
20 KB gorilla rows (10 per side)
15 Bodyweight Barbell rows (barbell about bench height)
10/10 Lat pull downs (machine in back, take turns, 20 reps in a row)
Metcon (Time)
3 Rounds: For time
Performance
7 Wall walks
14 Power cleans 185/135
21 Box jumps 30/24
Fitness
7 Scaled wall walks
14 Power cleans (moderate weight, singles)
21 Box step ups or lower box
