04/20/2017

Posted April 19, 2017 by Colin Cartee & filed under Workout of the Day.

CrossFit OC3 – CrossFit

Warm-up

Weightlifting

Overhead Squat (6×2)

Metcon

Metcon (Time)

5 Rounds

14 OHS 115/75

7 BMU

Fitness

14 OHS

14 pull ups/CTB/ring rows

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CrossFit – Fri, May 17

CrossFit OC3 – CrossFit

Push Press (3 rep max )

Metcon (Time)

Performance

1200M run

30 pull ups

15 thrusters 115/75

30 push ups

800M run

30 Pull ups

15 Thrusters

30 push ups

600M run

Fitness

1000M run

25 RR/Jumping pull ups

15 Thrusters

25 Push ups

600M run

25

15

25

400M run

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