CrossFit OC3 – CrossFit
Accessory
Metcon (No Measure)
Accessory Shoulders
Seated DB press 12-15
10/10/10 Lat Raises DB’s (3 Different weights, if possible)
12-15 BB upright rows
Metcon (5 Rounds for time)
5 Rounds: (each for time, rest 1 min)
Performance
20/15 Cal row
15 Hand release Push ups (RX+ 7 BMU)
5 Power Snatch 155/105
Fitness
18/13 Cal row
12 HR push ups/asst push ups
5 Power snatch
