Orange Coast CrossFit – TURBO DIESEL
A: Metcon (No Measure)
16 Min EMOM:
Min 1: 100m Sprint + 6 Burpee Plate Jump Over [45lb plate]
Min 2: 40 sec Assault Bike Sprint w/ arms only
Min 3: 20 Alt Single Arm KBS (White-Blue)
Min 4: 40 Sec Single Leg Glute Bridge [20 sec each leg]
4 Min EMOM: [50 sec of work]
Min 1: Max Rep Hollow Rock
Min 2: Max Rep V-UP