04/04/2018

Posted March 30, 2018 by Colin Cartee & filed under Workout of the Day.

CrossFit OC3 – CrossFit

Warm-up

Metcon

Metcon (Time)

For Time- With a partner

Performance

300 Wall balls 20/14

200/175 Cal row

100 Power cleans 135/95

Fitness

250 Wall balls

150 Cal row

75 Power cleans

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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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