CrossFit OC3 – CrossFit
Metcon (Time)
Accessory: 4 Rounds:
SA DB curls (2-1-0) Slow
Max OH plate ext 45/35
Max close grip BB curls
10-15 dips
Metcon (AMRAP – Rounds and Reps)
17 minute AMRAP
Performance
10 DB snatch 50/35
10 Box jumps 30/24
10 DB Hang clean and jerks 5/5
Fitness
Same, step overs/less weight
