CrossFit OC3 – CrossFit
Warm-up
Metcon (Time)
Partner WOD:
Performance
30 C&J 185/135
400M run (together)
30 Front squats 185/135
400m run (together)
30 Synchro T2B
400M run (together)
30 Devil press (50/35)
400 run (together)
30 Synchro Burpee bar hops
Fitness
30 C&J (moderate-heavy weight)
300M run (together)
30 FS
300M run
30 syn medball sit ups/abmat sit ups/toes above hips
300M run
30 Devil press
300M run
30 Synchro Burpee bar hops
