CrossFit OC3 – CrossFit
Metcon (Time)
Last 5K from hell of the year!! Partner WOD!!
Start by running to 1 mile marker just as you
get by Junge
On the side of the path do:
WOD #1 3 Rounds:
20 Lunge steps (athlete 1)
25 KB swings (athlete 2)
(then switch, both athletes do all work)
Run to 5K turnaround (just passed bridge)
WOD #2:
75 SYnchro Air squats
Run back to gym
100 Syn Burpees
Fitness
1200M run (with or without KB) (back to gym)
WOD: #1 from above
1200M run (Back to gym)
WOD #2 from above
1200M run (back to gym)
WOD #3 Less than 100 Burpees
