CrossFit OC3 – CrossFit
Warm-up
Metcon (Time)
Partner WOD:
Performance
150/110 Cal ski (switch however, partner Bear hug D-Ball)
50 Syn thrusters 95/65
150/110 Cal row (part bear hug hold)
50 Syn Wall balls 30/20
150/110 Cal bike
50 Syn Burpees (to target, fingertip height)
Fitness
120/90 Cal ski (partner hold)
35 Syn Thrusters
120/90 Cal row (Hold)
35 Syn Wall balls
120/90 Cal bike (hold)
35 Syn Burpees (to target or not)
