12/21/2015

Posted December 20, 2015 by Colin Cartee & filed under Workout of the Day.

CrossFit OC3 – CrossFit

EMOM 8 min- 2-4 ring MU

7-10 CTB or regular pull ups

3 Rounds for time-

Performance

36 Cal row

18 FS 135/95

18 Box jump overs 24/20

Fitness

Same

Less weight, lower box

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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