09/11/2018

Posted September 10, 2018 by Colin Cartee & filed under Workout of the Day.

CrossFit OC3 – CrossFit

HERO WOD-

“ZACH CLOUSER”

1800M run

Then…

7 Rounds:

7 C&J 155/105

19 wall balls 20/14

Fitness

1200M run

then.

6 Rounds:

6 C&J

18 Wall balls

Accessory Work:

3 Rounds:

12-15 DB bench press (incline)

15 Dual DB curls

15 Narrow grip Bench press with DB’s

21s with barbell (curls)

14 minutes

3.6.9.12.15

T2B

Thrusters 75/55

Fitness

T2rig, GHDSU, Medball sit ups

Thrusters

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