CrossFit OC3 – CrossFit
Bench Press (21-8-15…3)
LIft: Bench Press
21-18-15-12–9-6-3
During the sets do 50 Slam ball push ups (feet on bench)
Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP
Performance
3.6.9.12.15.18…
KB swings 55/35
30 DU’s
After each round complete 3 Wall Walks
Example round:
3-30-3
6-30-3
9-30-3
etc…
Fitness
KB swings
50 singles
3 Wall walks (scaled height)
