12/19/2016

Posted December 18, 2016 by Colin Cartee & filed under Workout of the Day.

CrossFit OC3 – CrossFit

Warm-up

Weightlifting

Clean and Jerk (1 RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP-

3.6.9…

Deadlifts 135/95

pull ups

Fitness

Deadlifts

Assisted pull ups/ring rows

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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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