Orange Coast CrossFit – CrossFit
If you are afraid to get a little dirty you might want to sit this one out…. In other words, I’ll see you all tomorrow! 🙂
A: Metcon (Time)
Work :20 sec Rest :10
*In as little sets as possible complete 100/80 calories on Assault Bike
B: Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP
400m Farmer Carry [25-50lb range]
*Use KB’s or DB’s
20 Hollow Rock
10 Box Jump (30/24)
* Every time you break on farmer carry walk you must complete 3 Burpees on the spot.
C: MOBILITY (No Measure)
– Back
– Shoulders
– Lats
– Hips
– Calves
– Ankles