CrossFit OC3 – CrossFit
Warm-up
Metcon (Time)
Partner WOD:
Performance
30/22 Cal row (Dual KB or dumbbell hold)
10 Partner deadlifts 405/285
15 Syn pull ups
30/22 Cal row (hold)
12 Partner deadlifts
20 syn pull ups
30/22 cal row (hold)
14 partner deadlifts
25 Syn pull ups
30/22 cal row (hold)
16 partner deadlifts
30 syn pull ups
Fitness
25/18 Cal row (hold)
Same rep scheme, just lighter weights and scale the pull ups to asst. pull ups or jumping.
