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

“Parter Style”

– 100 Cal Assault Bike

* Parters switch every 10 calories

Directly into….

– 50-40-30-20-10


Ab Mat Sit-Ups

* One partner does DU’s while other one does Sit-Ups

Directly into….



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!