03/22/2017

Posted March 21, 2017 by Colin Cartee & filed under Workout of the Day.

CrossFit OC3 – CrossFit

Warm-up

Metcon

Metcon (Time)

5 Rounds:

15 power snatch 95/65

25 Wall balls 20/14

15 Burpee bar hops

Metcon

Metcon (Time)

3.5K row or 3K row

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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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