CrossFit OC3 – CrossFit
Accessory
Lift: Arms 4 ROunds
4×15 Barbell curls
4xmax set bar dips
4×15 dual DB curls (pause at the top)
4×15 Tricep kick backs
(super set with tricep plate ext- max set)
Metcon (Time)
3 Rounds for time
Performance
30 Wall balls 30/24
15 Box overs 30/24
10 Deadlifts 225/155
Fitness
24 Wall balls
12 Box overs/Step overs
8 Deadlifts
