CrossFit OC3 – CrossFit
Accessory
Accessory work: 3 Rounds
8 Heavy RDL’s (pin pulls)
16 dual DB rows (seated on a box)
Max set reverse flys with DB’s
Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP
Performance
100/70 Cal row
Remaining time
15 Wall balls 20/14
10 BJO 24/20
Fitness
80/60 Cal row
Remaining time:
12 Wall balls
9 Box jump overs/step overs
