CrossFit OC3 – CrossFit
Metcon (No Measure)
Accessory work: 3 Rounds:
4×15 Dual DB rows chest supported (incline)
4×15 SIngle arm DB rows
4×15 Pin pulls (from rack, knee height, should be heavy)
Metcon (AMRAP – Rounds)
5 Rounds (each for time) (R=1:00 b/t)
Performance
18/13 Cal ski
15 Pull ups
5 D-Ball OS 150/100
Fitness
15/12 Cal ski
10 Asst. pull ups/RR
5 D-Ball OS
