CrossFit OC3 – CrossFit
Metcon (Time)
PARTNER WOD
Performance
Performance
600/450 Calorie Bike
AMRAP:
10 Burpee pull ups
15 KB swings 70/55
20 Goblet squats 70/55
Fitness
500/400 Cal bike
AMRAP
10 Burpees to target
15 KB swings
20 Goblet squats
*** FLOW: Both partners are working at once. One on the bike and one on the AMRAP. You can switch as often as you’d like. Once you hit the desired cals your AMRAP then stops. Wherever your rounds and reps are would be your score. You would also have a score for the completion of the calories.
Metcon (AMRAP – Rounds and Reps)
AMRAP Portion
