CrossFit OC3 – CrossFit
Warm-up
Metcon (Time)
Team of 3 WOD (easter so I figured people have shit off)
Each team of three will need a Ski, Bike and Rower.
9 Rounds for time:
20/15 Cals on each (at the same time)
then…
10 Syn C&J 155/105 (2 barbells)
then…
10 Syn Burpee bar hops (all 3)
Workout description:
All 3 athletes begin on a different machine. Once they finish their desired cals they move to C&J and then Burpees. Athlete 1 will Ski for 3 rounds, athlete 2 will bike for 3 rounds, athlete 3 will row for 3 rounds. Then they will switch to another machine for round 4/5/6. Then finally switch to final machine for rounds 7/8/9.
C&J can be completed in anyway. 2 athletes working at once.
Burpees all 3 athletes at once.
Fitness
15/11 Calories
then…
10 Syn C&J
then..
10 Syn regular burpees
