CrossFit OC3 – CrossFit
Warm-up
Metcon (AMRAP – Rounds and Reps)
Mystery (time) WOD- Time will be kept by coaches on their phone
Performance
10-12-14-16-18-20….
Syn Thrusters 95/65
Syn Burpee bar hops
*** at the end of each round complete
10/7 Cal Row/Bike
(one partner rows, while other partner bikes, then switch)
Fitness
Same thing. Less weight
