12/21/2018

Posted December 20, 2018 by Colin Cartee & filed under Workout of the Day.

CrossFit OC3 – CrossFit

2x 7 minute AMRAPS- 2 minute rest between

7 minute AMRAP:

8 Synchro T2B

8 D-Ball OS 150/100 (total)

Rest 2 minutes

7 minute AMRAP:

8 Synchro T2B

12 Synchro KB swings 70/55

Fitness

T2Rig, Feet above hips, 14 sit ups

Less weight on D-Ball and KB

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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