11/24/2015

Posted November 23, 2015 by Colin Cartee & filed under Workout of the Day.

CrossFit OC3 – CrossFit

Performance

1000M Row

30 C&J’s 155/105

30 Wall balls 30/20

Fitness

1000M row

30 C&J’s

30 Wall Balls

C&J QT final’s WOD

10 reps for time at following weights: finish with max reps at 245/165

135/85

185/125

225/155

245/165

12 minute AMRAP

Performance

1000/900M row (buy in)

then… AMRAP remaining time

10 T2B

10 STO 135/95

Fitness

10 T2rig, GHDSU, medball sit ups

10 STO

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