CrossFit OC3 – CrossFit
Warm-up
Front Squat (5×9)
Metcon (AMRAP – Rounds and Reps)
Partner WOD:
7 minute AMRAP:
Performance
10 Synchro thrusters 95/65
10 Synchro Pull ups
Rest 1 minutes
7 minute AMRAP:
10 Synchro Hang snatch 95/65
10 Synchro Wall balls 30/20
Fitness
Same for both AMRAPS, less weight, normal pull up scales. I would like to see more jumping pull ups than RR here. To keep intensity high.
