CrossFit OC3 – CrossFit
Warm-up
Metcon (Time)
Partner WOD:
Performance
3 Rounds:
40 Cal Bike (total) (Barbell hold overhead)
20 Syn T2B
then…
2 Rounds:
25 Synchro Thrusters 95/65
25 Box jump overs 24/20 (synchro or Conga)
then…
1 Round:
40 Syn Hang cleans 115/85
20 D-Ball OS (10/10) 150/100
Fitness
3 Rounds:
30 Cal Bike (FRBB Hold)
15 Syn GHDSU, Medball sit ups (sametime)
then…
2 Rounds:
20 Thrusters
20 box jump overs (syn or Conga)
then…
1 Round:
30 Syn hang cleans
15 D-Ball OS
