03/21/2017

Posted March 20, 2017 by Colin Cartee & filed under Workout of the Day.

CrossFit OC3 – CrossFit

Warm-up

Accessory

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

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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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