CrossFit OC3 – CrossFit
Metcon (Time)
Partner WOD:
2 Rounds:
100/70 Cal bike
40 Syn BJO 24/20
2 Rounds:
100/70 Cal row
40 Syn KB swings 70/55
2 Rounds:
100/70 Cal ski
40 Syn Burpees to target
Fitness
Same as above, just less reps.
80/60 Cals
30 of each movement
