Orange Coast CrossFit – TURBO DIESEL
A: Metcon (No Measure)
9 Min EMOM:
Min 1: 15 Front Delt Raises [10lbs – 20lbs]
Min 2: 14 Alt DB Plank Tricep Extensions/ 7 reps each side
Min 3: 30 sec PVC Pipe OR Training Bar Crunch
– 1 Min Rest –
10 Min AMRAP
6 Burpees Over Rower
12 Cal Row
18 alt DB Goblet Hold Lunges [35lbs – 70lbs]