CrossFit OC3 – CrossFit
Metcon
Warm-up
Metcon (Time)
Partner WOD:
Performance
3 Rounds:
20 Snatches 135/95 (total)
20 Box jump overs 24/20 (conga line or synchro)
2 Rounds:
30 C&J 135/95 (total)
60/40 Cal Bike (partner holds BB in FR)
1 Round:
30 D-ball OS 150/100 (total)
90 Synchro Wall balls 20/14
Fitness
3 Rounds:
15
15 Step overs/lower box
2 Rounds:
24 C&J
48/36 Cal bike (partner holds)
1 Round:
20 D-Ball OS
70 Synchro wall balls
