CrossFit – Mon, Mar 6

Posted March 5, 2023 by Source Code & filed under Workout of the Day.

CrossFit OC3 – CrossFit

Metcon (Time)

Partner WOD:

Performance

10 Rounds:

40/30 Cal bike

20 Thrusters 75/55

10 Syn Burpee bar hops

Fitness

8 Rounds

40/30 Cal bike

15 Syn thrusters

10 Syn Burpee bar hops/ step overs

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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