06/14/2016

Posted June 13, 2016 by Colin Cartee & filed under Workout of the Day.

CrossFit OC3 – CrossFit

Warm-up

Weightlifting

Bench Press (4×10)

Metcon

Metcon (AMRAP – Rounds and Reps)

WOD- 10 minute AMRAP

10 Thrusters 95/65

10 Pull ups

Fitness

10 Thrusters with Ball or lighter barbell

10 assisted pull ups or ring rows

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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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