CrossFit OC3 – CrossFit
Accessory
Accessory: 4 Rounds:
12-15 DB bench press
21s curls with barbell
12-15 Medball push ups
7-10 Chin ups
Metcon (Time)
For time:
Performance
2000M row for time
rest 2 minutes
then.. 3 Rounds
10 Thrusters 135/95
20 Burpee bar hops
Fitness
1500M row
rest 2 minutes
then… 3 Rounds:
10 Moderate Thrusters
15 Burpee bar hops
