10/18/2016

Posted October 17, 2016 by Colin Cartee & filed under Workout of the Day.

CrossFit OC3 – CrossFit

Warm-up

Weightlifting

Push Press (5×2)

Metcon

Metcon (Time)

Performance

4 Rounds for time-

Run 400M

15 Hang power cleans 135/95

Fitness

Run 400M

15 Hang Power cleans

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CrossFit – Fri, May 3

CrossFit OC3 – CrossFit

Metcon (Time)

Murph prep

Performance

800M run

3 Rounds:

30 Air squats

20 Push ups

10 Pull ups

800M run

3 Rounds:

30 Air squats

20 Push ups

10 Pull ups

800M run

Fitness

tons of options please ask your coach!!!!

600M run

3 Rounds: 30 Air squats

20 asst push ups

10 normal pull up scale (think jumping pull ups)

600M run

same thing

600M run

Posted in Workout of the Day | Comment

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10/18/2016

CrossFit OC3 – CrossFit

Warm-up

Weightlifting

Push Press (5×2)

Metcon

Metcon (Time)

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Today's WOD

CrossFit – Fri, May 3

CrossFit OC3 – CrossFit

Metcon (Time)

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