CrossFit OC3 – CrossFit
Warm-up
Metcon (Time)
Partner WOD:
Performance
20 C&J 185/135 (total)
40 Syn T2B
400M run (together)
20 C&J 185/135
60 Syn Wall balls 30/20
600 run
20 C&J
40/30 cal row 40/30 cal bike (then switch)
800M run
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Once finished you have 6 minutes to est 1 RM complex of 1 Hang clean + 2 FS + 2 jerks
Fitness
20 C&J moderate weight
40 syn sit ups/medball sit ups/TAH
300m run together
20 C&J
60 syn wall balls
600m run together
20 C&J
30/22 Cal row/ bike (then switch)
600M run together
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Once finish find a 1 RM hang clean + 1 FS + 1 Jerk
