CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon
Metcon (Time)
WOD- Partner WOD-
Performance
80/70 Cal row (split however) (BBFR hold)
40 Synchro KB swings 55/35
50 Synchro Wall balls 30/20
60 Power cleans 155/105 (total)
70 CTB pull ups (total)
80/70 Cal row (split however) (BBFR hold)
Fitness
70/50 Cal row BBFR hold
30 synchro KB swings
40 synchro wall balls
50 power cleans
60 pull ups or assisted pull ups or ring rows
70/50 Cal row BBFR hold
