CrossFit OC3 – CrossFit
Metcon (AMRAP – Rounds and Reps)
Thinking outside the box here. This will get a little wonky but a cool workout nonetheless
40 minutes (think of it as 2 20 minute workouts, split into 5×4:00 sections, however you are switching off sections)
0-4:00
30/22 Cal bike
30/22 Cal ski
Fitness
Looking for a minimum of :45 of rest. Need to finish by 3:15
Then…
4-8:00 AMRAP for 4 minutes
12 Power snatch 75/55
8 Box jump overs 24/20
36 Du’s
*** Pick up where you left off each time.
Flow: Partnering up will be easiest so you can share equipment. However, this is NOT a partner WOD.
Athlete 1 will begin on machines. Once finished they will rest until 4:00 is up.
Athlete 2 will begin on AMRAP you will go as long as you want to during the 4:00 AMRAP.
then.. You both will switch Athlete 1 to AMRAP. Athlete 2 to machines.
You will do 5 Rounds each. For a total of 20 minutes at each section.
