08/10/2017

Posted August 9, 2017 by Colin Cartee & filed under Workout of the Day.

CrossFit OC3 – CrossFit

Performance

25 TTB

30 Box jump overs 24/20

35 Back squats 115/75

1K row or 1200M run

35 Back squats 115/75

30 Box jump overs

25 TTB

Fitness

25 Knee raises

25 box jumps/step ups

25 Back squats

800M row/run

25 Back squats

25 box jumps/step ups

25 Knee rasies

Accessory work: 16 minutes (:40 of work per minute)

Max 45lb tricep Ext

Banded curls / barbell curls

Max box dips

Dumbbell curls

4 Rounds for time:

30 Wall balls 30/24

20 box jump overs 24/20

10 Hang snatches 115/75

Fitness

25 Wall balls

20 Box step overs or lower box

10 Hang santches

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