07/23/2021

Posted July 22, 2021 by Source Code & filed under Workout of the Day.

CrossFit OC3 – CrossFit

Warm-up

Metcon (Time)

3 Rounds for time:

Performance

15 Power snatches 135/95

1200M run

30 burpee bar hops

Fitness

12 Power snatch

1000M run

24 Burpee bar hops

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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