CrossFit OC3 – CrossFit
Metcon (Time)
Accessory: 4 Rounds:
10-12 reps DB bench press
12-15 reps barbell curls
15 paralette Push ups (rx feet on box or bench)
12-15 Seated DB curls
Metcon (AMRAP – Rounds and Reps)
2×6:00 AMRAPS (rest 1 min b/t)
10 deads 185/135
10 T2B
rest 1 minute
5 C&J 185/135
10 CTB pull ups
Fitness
10 Deads (unbroken)
10 T2Rig/GHDSU/Medball sit ups
rest 1 min
5 C&J
10 pull ups/RR
