CrossFit OC3 – CrossFit
Metcon
Metcon (Time)
Performance
100 DU’s (each) While partner 1 is working, partner 2 is holding their Chin Over the Bar. DU’s do not count unless chin is over bar.
50 Thrusters 115/75 (total)
50 Syn T2B
50 Cal row *Barbell hold overhead (115/75)
50 Syn Burpee bar hops
100 DU’s (with COB hold)
Fitness
150 Singles (hang from bar)
40 Thrusters
40 T2Rig, Feet above hips, 40 syn sit ups
40 Cal row (barbell front rack hold)
40 syn burpees (no bar hop)
150 Singles (Hang from bar)
