Orange Coast CrossFit – CrossFit
A: Warm-up (No Measure)
AMRAP 8 Minutes (moderate pace)
– 100m Run
– 10 Goblet Squats with a kettlebell
– 50′ Walking Lunge
– 1 Inchworm w/ 2 alt scorpion
B: Metcon (No Measure)
40 Min Clock!
0-20 Min Clock
15 Rounds:
5 Wall Balls (20/14)
3 HSPU or Strict Press (95/65)
1 Power Clean (225/155) or AHAP
20-30 Min Clock
4 Rounds:
30 Unbroken DU’s or 90 Singles
15 Toes 2 Bar or Knees 2 Elbow
30-40 Min Clock
For Time:
100 Back Rack alt Lunges (45/25)
50 Box Jumps (24/20)
* Break on DU’s or Singles = a 1 Minute Wall sit penalty on the spot.
Please scale movements and weight as needed.
If you finish a section BEFORE the cap you will move on to the next workout. The goals is to complete the work load in under 40 Minutes.