CrossFit OC3 – CrossFit
Warm-up
Metcon (Time)
Partner WOD: 3 Rounds for time
Performance
Part 1- 400M run
Part 2- 500/400M row
*** Then switch (both will run and row each round)
50 Syn Wall balls 20/14
25 Syn T2B
Fitness
Part 1- 300M run
Part 2- 400/350M row
***then switch
40 Syn Wall balls
20 Syn GHDSU, TAH, T2Rig