CrossFit – Wed, May 17

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

CrossFit OC3 – CrossFit

16 minute AMRAP

Performance

18 wall balls 30/20

16 KB swings 70/55

12 box jumps 30/24

Fitness

Same, less weight and step ups

3 rounds

10 Dual DB rows

10-15 Barbell rows (Bent over)

10-15 Reverse grip flys (chest supported)

60 Wall balls 30/20

30 Burpee box jump overs 36/30

120 DUs

1200 m run

Fitness

50 wall balls

25 Burpee box over or step overs

150 singles

1000 m run

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