CrossFit OC3 – CrossFit
Warm-up
Metcon
Metcon (Time)
Partner WOD 5 Rounds:
Performance
500/400M row
24 Synchro Wall balls 20/14
24 synchro Pull ups
24 Thrusters 115/85 (not each, total)
Fitness
400/300M row
20 Synchro Wall balls
20 pull ups/ring rows (not synchro, but each do 20)
20 thrusters (not each, total)
