05/17/2016

Posted May 16, 2016 by Colin Cartee & filed under Workout of the Day.

CrossFit OC3 – CrossFit

Front squat- 10×3

Sets- 1-5 75-80%

Sets- 6-10 80%+

WOD- 8 minute AMRAP-

5 Power cleans 205/135

3 Ring muscle ups

Fitness

5 Power cleans lighter weight

5 ring dips

Accessory work: 16 minutes (:40 of work per minute)

Max 45lb tricep Ext

Banded curls / barbell curls

Max box dips

Dumbbell curls

4 Rounds for time:

30 Wall balls 30/24

20 box jump overs 24/20

10 Hang snatches 115/75

Fitness

25 Wall balls

20 Box step overs or lower box

10 Hang santches

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