Orange Coast CrossFit – CrossFit

A: Metcon (No Measure)

3 Sets:

6 alt Turkish Get Up w/ one OH Squat at the top of each rep.

[choose a challenging weight]

1 Min Banded Plank

[forearms on top of bands]

5 Air Squat Box Jumps [30/24]

[Warm up to your height before starting]

B: Metcon (Time)

For Time: 15 Min Time Cap


Calories on Rower, Bike, Ski

Double Unders

Ab Mat Sit-Ups
Must alternate machines each time you finish a round.