09/26/2019

CrossFit OC3 – CrossFit

Warm-up

Back Rack Lunge (4X20 (10/10) )

Metcon (Time)

Partner WOD:

Performance

100/80 Cal Bike (Partner holds dual KB’s) (AHAP)

50 Syn Pull ups

100/80 Cal Bike (Partner holds plank)

Fitness

80/70 Cal Bike (partner holds)

40 Syn pull ups/asst pull ups/RR

80/70 Cal Bike (partner holds)

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