06/14/2022

CrossFit OC3 – CrossFit

Warm-up

Accessory

Metcon (Time)

Accessory: 4 Rounds:

12 Dual DB press (Narrow)

12 Barbell curls (weighted slow)

12 D-Ball Push ups

12 hammer curls (per arm)

Metcon (Time)

For Time: Partner WOD

Performance

50 Syn Power snatch 75/55

50 Syn Wall balls 30/20

50 Syn Burpee bar hops

800M run *together

25 Synch Power snatch

25 Syn Wall balls 30/20

25 Syn Burpee bar hops

400M run *together

Fitness

40 Synchro Power sn

40 Syn Wall balls

40 Syn Burpee bar hops

600M run *together

20 Synchro PS

20 Synchro WB’s

20 Synchro BBH

300M run *together

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