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