CrossFit OC3 – CrossFit
Warm-up
Metcon (Time)
Performance
30/22 Cal ROW AND BIKE
30 Syn T2B
30 C&J 155/105
60 Syn Wall balls 30/20 (Heavy)
30 C&J
30 Syn T2B
30/22 Cal ROW and BIKE
Fitness
20/15 Cal Bike and Row
30 Syn sit ups with med ball 20/14 or feet above hips/normal scaling
30 C&J (heavy enough for singles)
60 Syn Wall Balls
30 C&J
30 Syn SU w/ med ball/ normal T2B scaling
20/15 Cal ROW and Bike
*** One person will start on Bike or Rower, once they have both completed their desired # of calories they will then switch machines and complete the same calories. Once they are both finished with the Bike and Rower, they then can move on to the T2B and such. The start and end of the WOD will finish in this fashion.
