CrossFit – Wed, Oct 11

Posted October 10, 2023 by Source Code & filed under Workout of the Day.

CrossFit OC3 – CrossFit

Performance

1 mile run

200′ Walking lunges with 70/55lb KB

25 KB swings

1200M run

200′

25

800M run

200′

25

Fitness

1200M run

200′ (unweighted or less)

25

800M run

200′

25

600M run

200′

25

Performance

1200M run

30 pull ups

15 thrusters 115/75

30 push ups

800M run

30 Pull ups

15 Thrusters

30 push ups

600M run

Fitness

1000M run

25 RR/Jumping pull ups

15 Thrusters

25 Push ups

600M run

25

15

25

400M run

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