CrossFit OC3 – CrossFit
Warm-up
Front Squat (6 reps )
6 reps @ 60-65% across (SPEED OF REPS), not so much weight)
Metcon (Time)
Partner WOD:
Performance
600M partner run
60 Synchro KB swings 70/55
60 Thrusters 95/65 (total)
30 syn Burpee bar hops
400M partner run
40 Syn KB swings
40 Thrusters
20 Syn Burpee bar hops
Fitness
400M run
40 Syn KB swings
40 thrusters
20 Syn Burpee bar hops
300M run
30 Syn KB swings
30 Thrusters
15 Syn Burpee bar hops
