CrossFit OC3 – CrossFit
Accessory
Chest and Bi’s 4 Rounds
10 Bench Press
10 SA DB curls (slow and controlled)
10-15 Paralette Push ups
10 Barbell curls (weighted if possible)
Metcon (AMRAP – Rounds and Reps)
18 minute Clock
Performance
Begin with 120/90 Calorie bike
Remaining time: AMRAP
10 Pull ups
10 DB snatch 50/35
6 SA Devil press 3/3
Fitness
100/70 Cal bike
remaining time
10 RR/Asst pull ups
10 DB snatch
6 SA devil press
