12/17/2018

Posted December 16, 2018 by Colin Cartee & filed under Workout of the Day.

CrossFit OC3 – CrossFit

Warm-up

Weightlifting

Clean and Jerk (1 rep )

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP:

Performance

12 C&J 115/85

60 DU’s

Fitness

10 C&J

70 Singles

Leave a Reply

Click here to cancel reply.

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

Posted in Workout of the Day | Comment