CrossFit OC3 – CrossFit
Warm-up
Metcon (Time)
Partner WOD:
Performance
3 Rounds:
30/22 Cal ski/Row (They can finish and SWITCH whenever they want)
30 D-Ball OS 150/100 (trade off however)
2 Rounds:
40/40 Cal ski/Row (again finish however) (ladies 30/30)
40 CTB pull ups (split however)
1 Round:
60/60 Cal ski/row (ladies 45/45)
60 Syn Wall balls 30/20
Fitness
3 Rounds:
25/18 Cals
25 D-Ball
2 Rounds:
30/22
30 Pull ups/RR (40 Jumping PU, 20 each)
1 Round:
50/40 Cals
50 Syn Wall balls
