CrossFit OC3 – CrossFit
Warm-up
Metcon (Calories)
Cardio day.
Partner WOD: 4 Rounds:
Max cals:
5 minute Bike
5 minute Ski
*** Then partners will switch this is a 40 minute workout. Score is total # of calories.
Today's WOD
CrossFit – Fri, May 10
CrossFit OC3 – CrossFit
Bench Press (10 rep max )
Metcon (Time)
For time
Performance
30 Burpees to target
800M run
30 DB snatch
30 Burpees to target
1000M run
30 DB snatches
30 Burpees to target
1200M run
30 DB snatches
Fitness
20 BTT
400M run
20 DB santch
20 BTT
600M run
20 DB snatch
20 BTT
800M run
20 DB santch
