CrossFit OC3 – CrossFit
Warm-up
Metcon (Time)
Performance
100/80 Cal row (partner holds BBFR)
50 C&J (total) 135/95
50 Box jump overs (total) 30/24
Run 800M (together)
50 Synchro Wall balls 30/20
50 Burpee bar hops (total)
100/80 Cal row (BBFR hold)
Fitness
80/60 Cal row (BBFR hold)
40 C&J
40 Box step overs/lower box jumps
Run 400M
40 Synchro Wall balls
40 Burpee bar hops (total)
80/60 Cal row (BBFR hold)
