CrossFit OC3 – CrossFit
Warm-up
Metcon
Metcon (Time)
Partner Sprint WODS- Switch off rounds for each WOD
5 Rounds (each)
6 Thrusters 95/65
8 Burpee bar hops
4 Rounds (each)
7 Power snatch 95/65
3 D-Ball OS 150/100
3 Rounds (each)
8 C&J 95/65
10/8 Cal row
2 Rounds (each)
9 Hang cleans 95/65
9 Box jumps 24/20
