CrossFit OC3 – CrossFit
Warm-up
Metcon (AMRAP – Rounds and Reps)
Partner WOD:
7×4:00 AMRAPS (start where you left off each AMRAP) 1 minute rest b/t AMRAPS
Performance
10 Squat Snatch 205/145 (Split however)
15 Syn T2B
20 Syn Wall balls 30/20
Fitness
10 Power snatch (heavy)
15 Syn GHDSU, TAH, T2Rig or Medball sit ups
20 Syn Wall balls (light)