08/24/2017

Posted August 23, 2017 by Colin Cartee & filed under Workout of the Day.

CrossFit OC3 – CrossFit

3 Rounds-

Performance

20 Pull ups

20 KB swings 70/55

20/15 cal row

Fitness

15 Assisted pull ups/ring rows

15 KB swings

15/12 Cal row

LIft/WOD: warm up intensity

50/40 Cal bike

25 Snatches 155/105

for time

Performance

1000/900M ski

60 Push press 95/65

40 Box jumps 30/24

10 RMU

Fitness

800/700M ski

50 Push Press

40 Box jumps/step overs

10 BMU or Dips (avoid pull ups because of tomorrow)

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