CrossFit OC3 – CrossFit
Warm-up
Metcon (Time)
Partner WOD:
Performance
2 Rounds:
50/40 Cal row (total, partner holds barbell overhead)
25 Synchro Thrusters 95/65
15 Synchro Burpee bar hops
2 Rounds:
50/40 Cal row (BBOH hold)
25 Synchro T2B
15 Synchro Burpee bar hops
2 Rounds:
50 Synchro Wall balls 20/14
25 Synchro Hang cleans 95/65
15 Synchro Burpee bar hops
Fitness
2 Rounds:
40/30 Calories (barbell FR hold)
20 Synchro thrusters
12 Synchro burpees
2 Rounds:
40/30
25 Synchro Sit ups/GHDSU/T2Rig
12 Synchro burpees
2 Rounds;
40 synchro wall balls
20 Synchro hang cleans
12 Synchro Burpees
