10/31/2017

Posted October 30, 2017 by Colin Cartee & filed under Workout of the Day.

CrossFit OC3 – CrossFit

Warm-up

Accessory

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP-

Performance

10 Hang cleans 115/85

14 Push ups

Fitness

8 Hang cleans

12 Push ups/assisted push ups

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CrossFit – Mon, Apr 29

CrossFit OC3 – CrossFit

Front Squat (Front Squat:
4×10 Max weight (62-68%))

Metcon (AMRAP – Reps)

16 minutes (max reps per minute)

Max C&J 145/100

Max DU’s

Max Cal row

Rest

Fitness

Max C&J

Max SU’s/DU’s

Max Cal row

Rest

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