CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (No Measure)
Accessory work:
3×50 ft Sled pull across turf (heavy)
3×10 Reverse grip/regular grip BB rows
3×10 per arm DB rows (from a bench)
Metcon (Time)
Partner WOD: For Time
Performance
50 Power cleans 185/135
50 Synchro T2B
50 Syn Wall balls 30/20
50 Syn DB snatch 50/35 (25/25)
50 Synchro Burpees to target (same target)
Fitness
40 Power cleans
40 Synchro sit ups/medball sit ups
40 Synchro Wall balls
40 Syn DB snatch
40 Regular burpees
