02/10/2017

Posted February 9, 2017 by Colin Cartee & filed under Workout of the Day.

CrossFit OC3 – CrossFit

Warm-up

Weightlifting

Front Squat (6×3)

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2

18 minute AMRAP

20 back squats 135/95

16 Push jerks 135/95

12 Synchro bar facing burpees

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CrossFit – Mon, May 6

CrossFit OC3 – CrossFit

Clean and Jerk (7×3)

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

Performance

100/70 Cal ski (buy in)

then… AMRAP

10 Pull ups

10 Thrusters 95/65

Fitness

80/60 Cal ski

then..

10 RR/Asst pull ups

10 Thrusters or FS or BS

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