08/30/2018

Posted August 29, 2018 by Colin Cartee & filed under Workout of the Day.

CrossFit OC3 – CrossFit

Warm-up

Gymnastics

Metcon (Time)

Performance

15-12-9 Deadlifts 315/215

9-6-3- Ring Muscle ups

Fitness

15-12-9 Deadlifts

9-6-3 BMU or Ring dips or triple push up

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CrossFit – Wed, Apr 24

CrossFit OC3 – CrossFit

Metcon (Time)

Partners

Performance

250/180 Cal ski (split however)

50 Syn DB snatches 50/35

50 Syn Burpees over DB

250/180 Cal row (split however)

Fitness

200/140 Cal ski

40 DB snatches

40 Burpees

200/140

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