CrossFit OC3 – CrossFit
Warm-up
Bench Press (10 rep max )
10 Rep max bench
then… 3 Rounds
15 paralette Push ups
21s with barbell for curls
Metcon (Time)
For Time:
Performance
1.5 mile run
50 CTB pull ups
25 D-Ball OS 150/100
Fitness
1 mile run
40 Pull ups/asst. pull ups/RR/jumping
20 D-Ball OS
