CrossFit OC3 – CrossFit
Warm-up
Metcon (Time)
Partner WOD:
Performance
60 Synchro Wall balls 30/20
120 DU’s (same time, both athletes working)
40 Snatches 95/65 (total)
20 D-Ball OS 150/100
60 Synchro Burpee bar hops
20 D-ball OS
40 Snatches
120 DU’s
60 Synchro Wall balls
Fitness
50 Synchro Wall balls
150 singles (same time)
30 Snatches (total)
20 D-ball OS
40 Syn Burpee bar hops
20 D-ball OS
30 Snatches
150 Singles
50 Synchro Wall balls
Accessory
Metcon (No Measure)
Core Work:
3×1:00 D-Ball bear hug hold
3×1:00 hollow hold/rocks
3x:30 GHD Russian twist w/ PVC
