CrossFit OC3 – CrossFit
Warm-up
Metcon (AMRAP – Rounds and Reps)
Partner WOD: 14 minute AMRAP
Performance
12 Synchro Box jump overs 24/20
9 Synchro T2B
6 Synchro Squat cleans 115/85
Rest 2 minutes
then… They have 6 minutes (EXACTLY) to Est. a 1 Rep Max Squat clean. Both athletes should use the same bar. They CANNOT go down in weight once they have the weight loaded on the bar, it must stay there.
Fitness
Same thing, Usual scales for T2B (TAH, GHDSU, Medball Sit ups. Less weight on squat cleans, Step overs.
Rest 2 minutes
Also 6 minutes to find a 1 RM, HOWEVER, they can power or squat.
