CrossFit OC3 – CrossFit
Incline Bench
20″ box (put DB behind bench to ensure it doesn’t move) or use incline benches
LIft: Barbell Bench (Incline)
4×8
After or in-between sets
10-12 bar dips
15-20 barbell curls
Metcon (AMRAP – Rounds and Reps)
14 minute AMRAP
Performance
10 STO 95/65 (shoulder to overhead)
10 Wall balls 20/14
30 DU’s
Fitness
10 STO
10 Wall balls
40 Singles
