CrossFit OC3 – CrossFit
Warm-up
Metcon (Time)
EMOM 8 minutes
3 Squat Cleans
Metcon (Time)
TEAM WOD
Performance
2 Rounds:
60/45 Cal bike (partner holds dual KB 70/55)
30 Syn KB swings 70/55
then…
2 Rounds:
60/45 Cal Ski (Partner holds)
60 Synchro Wall balls 30/20
Fitness
50/35 Cal bike (HOLD)
25 Syn Swings *Heavy
then..
2 Rounds:
50/35 Cal Ski (partner holds)
50 Syn Wall balls
