02/04/2020

Posted February 3, 2020 by Colin Cartee & filed under Workout of the Day.

CrossFit OC3 – CrossFit

Warm-up

Metcon (Time)

partner WOD:

performance

400/330 Cal row

directly into…

400/330 Cal bike

Fitness

340/270 Cal row

directly into…

340/270 Cal bike

*Athletes must switch every 20/15 calories

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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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