CrossFit OC3 – CrossFit
Accessory
Accessory work: 4 Rounds
15 Bench press with DB’s
12-15 Dual DB curls (slow seated)
15-20 Paralette Push ups
6-9 Chin ups
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP
Performance
9 Wall balls 30/20
7 T2B
5 Deadlifts 275/185
Fitness
9 wall balls
7 T2rig, medball sit ups, GHDSU (if they do not do WB’s)
5 Deads (heavier)
