02/09/2022

Posted February 8, 2022 by Source Code & filed under Workout of the Day.

CrossFit OC3 – CrossFit

Warm-up

Metcon (Weight)

EMOM 9 minutes

4 C&J

RX weight 185/135

Metcon (Time)

2 Rounds:

Performance

20 Squat cleans 185/135

40 T2B

Fitness

20 Squat cleans or FS

40 GDHSU, Medball sit ups, T2Rig

CrossFit – Mon, May 13

CrossFit OC3 – CrossFit

Front Squat (LIft: Front Squat
1-3 7 reps
min 4 rest
4-6 5 reps
min 7 rest
7-10 3 reps
*** you choose the weight )

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP

3.6.9.12.15….

Hang squat cleans

T2B

Fitness

Hang Squat cleans

T2rig, GHDSU, Medball sit ups

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