CrossFit – Tue, Jan 17

Posted January 16, 2023 by Source Code & filed under Workout of the Day.

CrossFit OC3 – CrossFit

3 Rounds for time (1 min rest)

Performance

30/22 Cal row

15 STO 135/95 (Shoulder to Overhead)

10 BMU

Fitness

25/18 Cal row

12 STO

20 Push ups

Back Accessory:

3×10 barbell RDL’s

3×10 Pendlay

3×10 barbell rows (Do NOT touch ground)

3×10 barbell on rack bodyweight rows

For time:

Performance

1000/800M row

then… 4 Rounds

15 Thrusters 95/65

15 T2B

Fitness

800/600M row

then… 4 Rounds

12 Thrusters

12 T2Rig or Medball sit ups or GHDSU

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