CrossFit OC3 – CrossFit
Warm-up
Metcon (Time)
Performance
100/100 Cal Bike/Row 80/80 for Women (buy in) (Must split calories 20/20. For example, partner A starts on rower will row 20 calories, simultaneously partner B starts on bike and also does 20 calories. They switch until both machines say 100/100 or 80/80
then…
4 Rounds:
24 Power snatch 95/65 (total)
20 Syn T2B
16 Syn Burpee bar hops
then…
1200M run together (One partner carries 55/35lb KB)
Fitness
80/80 65/65 Cal row/Bike
then…
4 Rounds:
20 Power snatch (total)
16 syn medball sit ups/ Toes above hips
12 Syn Burpee bar hops
then…
1000M run (together) (unweighted) or less weight
