CrossFit OC3 – CrossFit
Warm-up
Metcon (Time)
Partner WOD:
Performance
Partner 1 1000M row
Partner 2 2000M bike (sametime)
then…
75 Syn Burpees
then…
1 Mile run (together)
then..
75 Syn Burpees
then…
1000M row
2000M bike
*** which ever one they have not done yet
Fitness
750M row
1500M bike
then..
50 Syn Burpees
then…
1200m run (together)
then..
50 Syn Burpees
then…
Row/bike
