CrossFit OC3 – CrossFit
Metcon (Weight)
EMOM 8 minutes
8 narrow grip bench
then…
Super Set: 3 Rounds:
15-20 paralette push ups
15 barbell curls
Metcon (AMRAP – Rounds and Reps)
Every 2:00 for 7 rounds (rest 1 min b/t) Start where you left off.
Performance
15/11 Cal row
10 Box jump overs 24/20
5 Deads 275/185
Fitness
12/9 Cal row
9 Box step overs
3 Heavy deads
