Workout of the Day

11/02/2017

CrossFit OC3 – CrossFit Warm-up Weightlifting Snatch (7×1) Metcon Metcon (Time) RX+- 12-9-6-3 RMU 15-15-15-15- GHDSU 75-75-75-75-75- DUs RX- 4 Rounds 15 T2B 15 GHDSU 75 DU’s Fitness- 15 T2KB or 15 T2Rig 30 abmat sits ups 125 singles

10/27/2017

CrossFit OC3 – CrossFit Warm-up Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest