Orange Coast CrossFit – CrossFit
A: Warm-up (No Measure)
6 Min EMOM:
Min 1: 45 Sec Bike @ 60/55RPM
Min 2: 10 Scap Push-Up + 10 Walking Lunges
B: Metcon (Time)
For Time: 40 Min Cap
Buy In: Red hill run (to stoplight at Main st.)
“Twisted Barbara”
5 Rounds:
20 pull ups
30 push ups
40 sit ups
50 air squats
100 m Front Rack heavy kb walk (AHAP)
Buy Out: 50 Unbroken American KBS (B/G)
* Every Break = 100m Run w/ KB