CrossFit – Mon, Jan 30

Posted January 29, 2023 by Source Code & filed under Workout of the Day.

CrossFit OC3 – CrossFit

Front Squat (Front Squat
4×12 56-61% across )

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

Performance

16 KB swings 55/35

48 Du’s

Fitness

16 KB swings

64 Singles

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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