02/08/2016

Posted February 7, 2016 by Colin Cartee & filed under Workout of the Day.

CrossFit OC3 – CrossFit

Warm-up

Weightlifting

1 Clean + 2 Jerks (EMOM 10 min)

EMOM 10

Metcon

Metcon (Time)

30-20-10

Performance

Cal Row

Power Cleans

Box jumps 30/24

Fitness

Cal Row

Power Cleans

Step ups

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CrossFit – Thu, Apr 25

CrossFit OC3 – CrossFit

Back Squat (15-12-9-6-3 (max weight at each set) )

Metcon (Time)

for time

Performance

40 Box jump overs 24/20

40 Wall balls 30/20

40 push ups

40 CTB pull ups

Fitness

30 BJO/Step overs

30 Wall balls

30 push ups

30 pull ups/RR/Asst. pull ups

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