11/03/2016

Posted November 2, 2016 by Colin Cartee & filed under Workout of the Day.

CrossFit OC3 – CrossFit

4 Rounds For time-

Performance

5 Ring or BMU

15 thrusters 75/55

20 GHDSU

Fitness

10 RIng dips

15 thrusters

30sit ups

1 Snatch + 3 OHS

LIft/WOD: warm up intensity

50/40 Cal bike

25 Snatches 155/105

for time

Performance

1000/900M ski

60 Push press 95/65

40 Box jumps 30/24

10 RMU

Fitness

800/700M ski

50 Push Press

40 Box jumps/step overs

10 BMU or Dips (avoid pull ups because of tomorrow)

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