CrossFit OC3 – CrossFit
Accessory
Shoulder and Triceps 4 rounds
15 Lateral DB raises (45 degree)
15-20 Skull crushers with barbell on a bench
Max set KB upright rows
10-15 Dips
Metcon (Time)
For time
40 Hang cleans 125/85
40 Box jump overs 24/20
40/30 Cal bike
30 Hang cleans
30 BJO
30/22 Cal bike
Fitness
30 Hang cleans
30 step overs/lower box
30/22 cal bike
20 Hang cleans
20 step overs/lower box
20/15 Cal bike