CrossFit OC3 – CrossFit
Warm-up
Metcon (AMRAP – Rounds and Reps)
Partner WOD: 28 minute AMRAP
Performance
athlete 1: 18/13 Cal bike
athlete 2: 5 Squat Snatches 155/105
(switch, both athletes complete bike/SS before moving on)
Then… Come together
15 Synchro Burpee bar hops
Fitness
15/11 Cal bike
6 Power snatches
then..
12 Burpee bar hops (synchro)
How to score. One round is completing the burpees at the end. If you end on 3 + 21 that means. You completed 3 complete rounds and 21 REPS added between the two of you. That could be 17 Cal bike and 4 SS.
