CrossFit OC3 – CrossFit
Warm-up
Metcon (Time)
Partner WOD
“SMOOTH RIDE”
3 Rounds:
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25 Thrusters 135/95 (total)
400m run (together)
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2 Rounds:
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25 partner deadlifts 365/250 (change own weight)
25 Syn burpee pull ups (same bar)
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1 Round:
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100/80 Cal Bike
*Deadlift bar must be held for Bike calories to count. Weight on barbell will again need to be changed to 225/155
Fitness
Same stuff, just less weight
