Workout of the Day

03/29/2021

CrossFit OC3 – CrossFit Warm-up Hang Snatch (3 reps ) EMOM 8 minutes *** Squat Snatches for RX Metcon (Time) For time: Performance 21-15-9 Hang Snatch 95/65 42-30-18 Wall balls 30/20 Fitness 18-12-9 Hang Snatch 36-24-18 Wall balls

03/22/2021

CrossFit OC3 – CrossFit Warm-up Bear Complex (EMOM 10 minutes (1 complex)) Power Clean Front Squat Push Press Back Squat Second Push Press Metcon (Time) 21-18-15-12-9 Performance Front Squats 135/95 Burpee bar hops Fitness 18-15-12-9-6 Front squats BBH

03/18/2021

CrossFit OC3 – CrossFit Warm-up Power Clean (6×4) *RX/performance is unbroken reps Metcon (No Measure) EMOM 20 minutes Performance 1. 18/13 Cal Bike 2. 25 Air squats (stand all the way up, squat all the way down) Fitness do less