CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (No Measure)
Accumulate:
50 bench
50 Def push ups
50 Weighted barbell curls
50 DB curls
Metcon (Time)
Partner WOD:
Performance
400/300 Cal bike
*** every 5:00 complete
10 Syn CTB pull ups
10 Syn DB snatch 70/50
Fitness
350/250 Cal bike
Every 5:00
10 Syn pull ups/RR/Jumping pull ups
10 Syn Heavy DB snatch
