07/10/2018

Posted July 9, 2018 by Colin Cartee & filed under Workout of the Day.

CrossFit OC3 – CrossFit

RX+

15-12-9

Deadlift 315/205

12-9-6

BMU

15-12-9

DL 275/185

21-15-9 CTB

Fitness

15-12-9

Deadlift

21-15-9 Pull ups or Ring rows or Asst. pull ups

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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