CrossFit OC3 – CrossFit
Warm-up
Metcon (Time)
Partner WOD-
Performance
30- D-Ball OS 150/100 (total)
40- STO 135/95- (total)
50- Hang cleans 135/95 (total)
60- Synchro Wall balls (20/14) both will need a WB
70- pull ups (total)
80- Box jump overs (conga line) 40 each
90- Burpee bar hops (total) 1 person working
1000M run- With their wall balls
Fitness
20 D-ball
30 STO
40 hang cleans
50 wall balls (each)
60 asst. pull ups/ring rows
70 step overs/box jump overs
60 Burpee bar hops (total) 1 working
600M run with or without wall balls
