CrossFit OC3 – CrossFit
Bench Press (LIft: 4 Rounds:
10 bench Press
Super set
20 Push ups (strict on form)
21’s barbell curls (7/7/7)
As many reps as possible banded curls )
Metcon (AMRAP – Rounds and Reps)
5×3:00 AMRAPS (1 min rest)
Performance
20 Wall balls 20/14
10 Box jumps 30/24
5 Hang cleans 185/135
Fitness
20 Wallballs
10 Box jumps/step ups
5 Hang cleans
*** Begin each round where you left off
