CrossFit OC3 – CrossFit
Accessory
Lift: Arms 4 rounds
chest supported DB curls (max set)
dips (max set) directly into max set overhead plate ext
21s with barbell curls
DB kick backs (max set)
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 minutes
8 Box jump overs 30/23
8 KB swings 70/55
8 KB lunge steps 4/4
Fitness
less weight on KB and lower box
