12/09/2015

Posted December 8, 2015 by Colin Cartee & filed under Workout of the Day.

CrossFit OC3 – CrossFit

Warm-up

EMOM 16 minutes (10/12)

Odd- 10 Back squats 155/105

Even- 12/10 Cal Row

EMOM 16 Minutes (8/15)

Odd- 8 STO 155/105

Even- 15 sit ups

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CrossFit – Fri, Apr 26

CrossFit OC3 – CrossFit

Power Snatch ( Lift: EMOM 10 minutes
5 Unbroken Power snatches
Fitness
3 Power snatches (singles) )

Metcon (AMRAP – Rounds and Reps)

16 minute AMRAP

Performance

9 Hang cleans 115/75

6 Front squats 115/75

3 Wall walks

Fitness

9 Hang cleans

6 Front squats

3 Asst. wall walks

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