06/13/2016

Posted June 12, 2016 by Colin Cartee & filed under Workout of the Day.

CrossFit OC3 – CrossFit

Every 4 minutes for 4 Rounds- complete

Performance

300M row for guys/ 250M row for ladies

8 Power cleans 155/105

8 Bar facing Burpees

Fitness

250M row for guys/ 200M row for ladies

8 Power Cleans

8 Bar facing burpees

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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