05/05/2017

Posted May 4, 2017 by Colin Cartee & filed under Workout of the Day.

CrossFit OC3 – CrossFit

Warm-up

Weightlifting

Sumo Deadlift (4×7)

Metcon

Metcon (Time)

Performance

10-9-8-7….1

Regular DL’s 185/135

HSPU

Fitness

less weight

2x HSPU for regular push ups

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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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