12/15/2016

Posted December 14, 2016 by Colin Cartee & filed under Workout of the Day.

CrossFit OC3 – CrossFit

Warm-up

Weightlifting

Sumo Deadlift (6×3)

Metcon

Metcon (No Measure)

EMOM 20 minutes-

1. 15/13 cal row

2. 6 SDHP 95/65+6 KB swings

Fitness

1. 12/10

2. 5 SDHP+5 KB swings

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CrossFit – Mon, Apr 29

CrossFit OC3 – CrossFit

Front Squat (Front Squat:
4×10 Max weight (62-68%))

Metcon (AMRAP – Reps)

16 minutes (max reps per minute)

Max C&J 145/100

Max DU’s

Max Cal row

Rest

Fitness

Max C&J

Max SU’s/DU’s

Max Cal row

Rest

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