CrossFit OC3 – CrossFit
Warm-up
Metcon (No Measure)
EMOM 10 minutes
5 Thrusters *Heavy
7 BMU
Fitness
4 Heavy thrusters
CTB/pull ups/strict RR (challenge yourself!)
Metcon (Time)
Partner WOD: 5 Rounds for time:
Performance
10 Syn Front squats 155/105
15 Syn T2B
20 Conga line Box jump over 30/24 (10 box jumps each)
Fitness
10 Syn Front squats
15 Syn TAH, GHDSU, Medball sit ups
20 Conga line Step overs/lower box
