CrossFit OC3 – CrossFit
Metcon (AMRAP – Rounds and Reps)
Partner WOD!!!
Performance
12 minute AMRAP
15/15 Cal bike/row (switch each round)
10 Synchro thrusters 95/65
5 D-ball OS (5 each)
Rest 1 minute
8 Minute AMRAP
20 Syn DB snatch 50/35 (10/10)
10 Conga line BJO 30/24
Rest 1 minute
6 minute AMRAP
Max Synchro Burpee pull ups
Fitness
same timing as far as AMRAP’s go. Normal scales for all movements. Please write on board in AM
