CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Deadlift (3 Deadlifts )
EMOM 10- 85%
Metcon
Metcon (Time)
GI-Jane
100 Burpee pull ups for time
Fitness
75 Burpee pull ups for time
12/07/2016
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Today's WOD
CrossFit – Tue, May 14
CrossFit OC3 – CrossFit
Accessory
Accessory 4 Rounds
Incline DB bench 12-15 reps
Max dual DB curls
Dual DB narrow grip bench 12-15
Max Barbell curls
*** extra credit
Max banded curls (2x)
Max Push ups (2x)
Metcon (Time)
4 Rounds for time
Performance
24/18 Cal row
12 Burpee box jump overs 36/30
6 Deads 315/205
Fitness
20/15 Cal row
10 Burpee box overs
6 Heavy deads
