CrossFit OC3 – CrossFit
Warm-up
Metcon (Time)
Partner WOD-
Performance
50 Wall balls 30/20 (partner hangs from Pull up bar)
50 C&J 135/95
50 Burpee box overs 24/20
800M run with a KB 55/35 (each person has KB)
50 Burpee box overs
50 C&J
50 Wall balls
Fitness
40
40
40
Run 400M with KB
40
40
40