10/18/2021

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

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