03/31/2016

Posted March 30, 2016 by Colin Cartee & filed under Workout of the Day.

CrossFit OC3 – CrossFit

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

EMOM 16 minutes-

1. 15 KB swings (you pick weight)

2. 20 sit ups

Fitness

1. 14/12 Cal row

2. 15 Wall Balls 20/14

Click here to cancel reply.

CrossFit – Fri, Apr 19

CrossFit OC3 – CrossFit

Clean (1 RM )

Metcon (Time)

partner WOD

Performance

3 Rounds:

50/34 Cal ski

26 Syn DB snatch 50/35

3 Rounds:

50/34 Cal bike

26 Box jump overs 24/20 (each)

3 Rounds:

25 Burpees to target (Syn)

25 Syn Hang snatch 75/55

Fitness

3 Rounds:

42/28 Cal ski

26 Syn DB snatch

3 Rounds:

42/28 Cal bike

26 Box jump overs or step overs

3 Rounds:

18 Burpees to target (Syn)

18 Syn Hang snatch

Posted in Workout of the Day | Comment

Coach Update: Joseph Gonrowski
Coach Update: Michelle Hankins
Coach Update: John Roddick
Michelle Hankins: When You Lose 85 Pounds & Outlift Your Husband
Coach Update: Cat Kravets

03/31/2016

CrossFit OC3 – CrossFit

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

Leave a Reply

Today's WOD

CrossFit – Fri, Apr 19

CrossFit OC3 – CrossFit

Clean (1 RM )

Metcon (Time)

Recent Posts