Orange Coast CrossFit – CrossFit
A: Warm-up (No Measure)
:20 sec on :10 sec off x 8 (4 Min)
alternating between Jumping Jacks and Mountain Climbs
Right into 2 Rounds:
12 Ring Rows
15 Air Squat
B: Metcon (AMRAP – Rounds and Reps)
25 Min AMRAP
– 100 Cal Assault Bike
* Parters switch every 10 calories
Ab Mat Sit-Ups
* One partner does DU’s while other one does Sit-Ups
Wall Ball (20/14)
* Each Parter Must complete all reps on this section. Must finish at this section at the same time so communication is key.
*Today will be “lighter” in volume due to our 10 Day Merry Fitmas Challenge starting Wednesday!