CrossFit OC3 – CrossFit
Warm-up
Metcon (Weight)
2 DL’s + 1 Hang Clean + 1 Full clean
Max weight
Metcon (AMRAP – Rounds and Reps)
14 minute AMRAP: PARTNER WOD
Performance
14/12 Cal Bike
Same time:
7 Dual DB devil press (weight up to them)
once both have completed the Devil press and Bike.
come together and do 14 Synchro T2B
Fitness
12/10 Cal Bike
same time
6 devil press
then..
12 Synch Toes above hips, sit ups, GHDSU etc.
***Flow will look like this. Partner A is on Bike, Partner B is on Devil press. Once both are done, they then switch. Partner B goes to Bike, Partner A goes to devil press. Once both are done, they do their synchro T2B. Then back to Bike/DP. They will go in this order until 14 minutes are up.
