CrossFit OC3 – CrossFit
Accessory
Lift: Chest and Bi’s
3 Rounds:
15-20 Slow paralette push ups
21s with barbell (7/7/7)
12-15 per side standing DB chest fly’s (across chest)
12-15 per side seated DB curls with pause at top
Metcon (AMRAP – Reps)
5×3:00
15/11 Cal row
3 Squat cleans (about 80-85%)
remaining time:
Max wall balls 30/20
*** score is wall balls
Fitness
12/9 Cal row
3 Squat cleans
remaining time max
wall balls
