CrossFit – Mon, Jan 23

Posted January 22, 2023 by Source Code & filed under Workout of the Day.

CrossFit OC3 – CrossFit

15 minute AMRAP

Performance

14 Db snatch 50/35

12 Pistols 6/6

10 T2B

Fitness

14 DB snatch

12 Asst. pistols or 14 Air squats

10 TAH, GHDSU, Medball sit ups, T2Rig

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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