CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Power Snatch (6×2)
Metcon
Metcon (Time)
Partner WOD-
Performance
30 Power snatch 115/85 (broken up however)
30 synchro BBH (Burpee bar hops)
30 synchro TTB
120/100 Cal row (Barbell FR hold)
30 synchro TTB
30 synchro BBH
30 Power snatch
Fitness
20
20
20 T2KB or rig (not synchro) but at same time
100/80 Cal row
20 T2KB or rig (not synchro) but at same time
20
20
