CrossFit OC3 – CrossFit
Accessory
Accessory: 4 rounds
10 close grip bench
max set dips or plate ext
10-15 Db push ups (feet on box)
10/10/10 Hammer curls, go up in weight
Metcon (AMRAP – Rounds and Reps)
4×4:00 partner WOD
Performance
Max cal bike/ski (One partner on machine while other on AMRAP, switch whenever they want)
AMRAP:
100′ Farmers carry 70/55# kb’s
10 Burpee box overs 24/20
Fitness
same, less weight
