01/08/2019

Posted January 7, 2019 by Colin Cartee & filed under Workout of the Day.

CrossFit OC3 – CrossFit

Warm-up

Weightlifting

Squat Snatch (4 reps )

EMOM 7 minutes

Metcon (Time)

Performance

10-8-6-4-2

Squat Snatch 135/95

BMU

Fitness

10-8-6-4-2

Squat Snatch/PS+OHS

Ring dips/DB box dips/double push ups

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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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