Orange Coast CrossFit – CrossFit

You have put in the work over the last several weeks, working at high percentages for hundreds of reps and grinding through tons of accessory work. It’s time to put all of that hard work to the test! This week we are starting our 1 Rep Max testing. Stay hungry and be aggressive!

A: Deadlift (5-3-2-1-1-1-1-1)

*Increasing each set until you find your NEW 1RM.

– Rest 90 sec to 2 Min between each set.

B: Metcon (3 Rounds for time)

0-5 Min


Deadlift (185/115)


5-10 Min


Hang Power Clean (135/95)

Bar Facing Burpees

10-15 Min

800m Run

Max Rep Wall Ball (20/14)
If you finish required work before the next time clock starts you rest. If you are unable to finish the work you will roll right into the next workout.