CrossFit OC3 – CrossFit
Warm-up
Metcon (Time)
Partner WOD:
5 Rounds each:
20/15 Cal row (athlete 1)
20/15 Cal bike (athlete 2)
then…. come together:
15 Synchro Burpees to target
into…
5 Rounds each:
20/15 Cal row
20/15 Cal bike
then… come together
15 Synchro Thrusters 95/65
*** Whichever athlete starts on the rower in the first 5 Rounds will stay on the rower for all 5 of those, same with the bike. Once the team moves onto the 2nd 5 rounds, they THEN switch to the other machine.
Fitness
4 Rounds:
16/12 Cal row
16/12 Cal bike
Come together…
12 Synchro Burpees to target
into…
16/12 Cal row
16/12 Cal bike
come together…
12 synchro thrusters
