CrossFit OC3 – CrossFit
Warm-up
Metcon (Time)
partner WOD: 4 Rounds for time
Performance
Athlete 1 400M run
Athlete 2 1000M bike
*then switch
10 synchro BMU
15 Synchro Burpee box overs 30/24
Fitness
Athlete 1 300M run
Athlete 2 800M bike
then switch
10 Syn CTB, box dips, ring dips (asst)
12 Syn Burpee box overs
