CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Bench Press (4×10)
Metcon
Metcon (Time)
Performance
40-30-20-10
Cal row
Push ups
Fitness
25-20-15-10
Cal row
Push ups/assisted push ups
Cash out- 50 GHDSU for time
05/18/2017
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Today's WOD
CrossFit – Fri, Apr 19
CrossFit OC3 – CrossFit
Clean (1 RM )
Metcon (Time)
partner WOD
Performance
3 Rounds:
50/34 Cal ski
26 Syn DB snatch 50/35
3 Rounds:
50/34 Cal bike
26 Box jump overs 24/20 (each)
3 Rounds:
25 Burpees to target (Syn)
25 Syn Hang snatch 75/55
Fitness
3 Rounds:
42/28 Cal ski
26 Syn DB snatch
3 Rounds:
42/28 Cal bike
26 Box jump overs or step overs
3 Rounds:
18 Burpees to target (Syn)
18 Syn Hang snatch
