CrossFit OC3 – CrossFit
Accessory
Metcon (No Measure)
4 Rounds:
10 Flat bench (barbell)
15 DB curls
10 INcline DB bench
Max reps banded curls
Metcon (Time)
For time
Performance
50 pull ups
50 DB snatch 50/35
50 Thrusters 75/55
50 Front Rack walking lunge steps 25/25
Fitness
40 asst. pull ups/RR
40 DB snatch
40 Thrusters
40 Front rack WL steps 20/20
