09/20/2016

Posted September 19, 2016 by Colin Cartee & filed under Workout of the Day.

CrossFit OC3 – CrossFit

Warm-up

Weightlifting

Bench Press (3 rep max )

Metcon

Metcon (Time)

5 Rounds-

Run 200M

30 DU’s

15 KB swings 55/35

Fitness

Run 200M

50 Singles

15 KB swings

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CrossFit – Fri, May 17

CrossFit OC3 – CrossFit

Push Press (3 rep max )

Metcon (Time)

Performance

1200M run

30 pull ups

15 thrusters 115/75

30 push ups

800M run

30 Pull ups

15 Thrusters

30 push ups

600M run

Fitness

1000M run

25 RR/Jumping pull ups

15 Thrusters

25 Push ups

600M run

25

15

25

400M run

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