CrossFit OC3 – CrossFit
Accessory
Accessory work: 16 minutes (:40 of work per minute)
Max 45lb tricep Ext
Banded curls / barbell curls
Max box dips
Dumbbell curls
Metcon (Time)
4 Rounds for time:
30 Wall balls 30/24
20 box jump overs 24/20
10 Hang snatches 115/75
Fitness
25 Wall balls
20 Box step overs or lower box
10 Hang santches
