09/30/2016

Posted September 29, 2016 by Colin Cartee & filed under Workout of the Day.

CrossFit OC3 – CrossFit

All reps above 80%

4 Rounds for time-

Performance

Run 400M

14 OHS 115/75

14 Hang cleans 115/75

56 Double unders

Fitness

Run 400M

14 front squats or OHS

14 Hang cleans

75 Single Unders

C&J QT final’s WOD

10 reps for time at following weights: finish with max reps at 245/165

135/85

185/125

225/155

245/165

12 minute AMRAP

Performance

1000/900M row (buy in)

then… AMRAP remaining time

10 T2B

10 STO 135/95

Fitness

10 T2rig, GHDSU, medball sit ups

10 STO

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