Workout of the Day

07/16/2018

CrossFit OC3 – CrossFit Warm-up Weightlifting Clean and Jerk (5-4-3-2-1) Unbroken reps Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP- Performance 15 barbell thrusters 45/35 15 Box jumps 24/20 Fitness 12 Thrusters 12 Step ups/box jumps

07/10/2018

CrossFit OC3 – CrossFit Warm-up Weightlifting Bench Press (7-7-5-5-3-3) Metcon (Time) RX+ 15-12-9 Deadlift 315/205 12-9-6 BMU RX 15-12-9 DL 275/185 21-15-9 CTB Fitness 15-12-9 Deadlift 21-15-9 Pull ups or Ring rows or Asst. pull ups