CrossFit OC3 – CrossFit
Warm-up
Metcon
Metcon (Time)
Partner WOD-
30-20-10
Cal row *partner holds BB overhead 115/75 *Scaled barbell in Front rack hold
Thrusters 115/75
Straight into…
30-20-10
Pull ups *Partner holds Chin OVER bar (RX) scaled will be hang from bar
cal row *Partner holds
50/30 Synchro Burpee bar hops to finish it out
*Fitness on the board
