02/22/2018

Posted February 21, 2018 by Colin Cartee & filed under Workout of the Day.

CrossFit OC3 – CrossFit

Warm-up

Weightlifting

Snatch Balance (5×1)

Metcon

Metcon (Time)

3 Rounds:

Performance

12 snatches 95/65

24 Wall balls 30/20

24 Box jumps 24/20

Fitness

8 Snatches

20 Wall balls

20 Box jumps/step ups

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CrossFit – Thu, Apr 25

CrossFit OC3 – CrossFit

Back Squat (15-12-9-6-3 (max weight at each set) )

Metcon (Time)

for time

Performance

40 Box jump overs 24/20

40 Wall balls 30/20

40 push ups

40 CTB pull ups

Fitness

30 BJO/Step overs

30 Wall balls

30 push ups

30 pull ups/RR/Asst. pull ups

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