CrossFit OC3 – CrossFit
Weightlifting
Lift: EMOM 10 minutes
18/13 Cal Row (about :50 worth)
2. 6 Hang cleans
Metcon (Time)
Partner WOD: 5 Rounds
30/22 Cal bike (Dual KB hold 70/55)
15 KB swings (syn) 70/55
5 Syn BMU
Fitness
30/22 Cal bike (hold)
15 Syn KB swings (heavy)
Gymanstics skill or dips
