CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Back Squat (10 – 8 – 6 – 4 – 2)
ascending weight for each set
Metcon
Metcon (Time)
Partner WOD:
Performance
30/25 Cal bike/row (Each person will compete both)
then…
60 Power cleans 155/105
60 CTB pull ups
60 Thrusters 115/75 (Switch weight)
30 D-Ball OS 150/100
*All of the above reps are total and not synchro
then…
30/25 Cal bike/row EACH (same as start of WOD)
Metcon (No Measure)
5 Rounds
Every 2 minutes:
10 DB Snatch 50/35
50 ft Handstand Walk
Rest in the remaining time once the HSW’s are completed.