10/11/2018

Posted October 10, 2018 by Colin Cartee & filed under Workout of the Day.

CrossFit OC3 – CrossFit

Warm-up

Weightlifting

Back Rack Lunge (5×10)

5 per leg

Metcon (Time)

Performance

25 OHS 115/75

100 ab mat sit ups

25 OHS

Fitness

same, less weight

RX+- 75 GHDSU (must have done SEVERAL workouts with GHDs in them before)

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CrossFit – Thu, Apr 25

CrossFit OC3 – CrossFit

Back Squat (15-12-9-6-3 (max weight at each set) )

Metcon (Time)

for time

Performance

40 Box jump overs 24/20

40 Wall balls 30/20

40 push ups

40 CTB pull ups

Fitness

30 BJO/Step overs

30 Wall balls

30 push ups

30 pull ups/RR/Asst. pull ups

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