12/28/2105

Posted December 27, 2015 by Colin Cartee & filed under Workout of the Day.

CrossFit OC3 – CrossFit

10-9-8-7-6-5-4-3-2-1

Performance

Power clean 115/75

Wall balls 30/20

Pull ups

Fitness

Power clean

Wall balls

Assisted pull ups/ring rows

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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