Workout of the Day

03/14/2016

CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (7×2 80-85%+) Metcon Metcon (Time) Performance 400M run 21-15-9 Pull ups Deadlifts 185/125 Wall balls 20/14 400M run Fitness 400M run 15-12-9 Assisted pull ups/ring rows deadlifts wall balls 400M run

03/09/2016

CrossFit OC3 – CrossFit Warm-up Weightlifting Bench Press (10×3) Metcon Metcon (AMRAP – Rounds and Reps) 8 minute AMRAP Performance 35 double unders 8 DL’s 275/185 Fitness 50 single unders 8 deadlifts *Weight cannot exceed 65% of 1RM