Orange Coast CrossFit – CrossFit

*More details about the [OCCF] “Anti-Resolution” Challenge coming in today! Be sure to check your email.

A: Warm-up (No Measure)

[10 Min Clock]

1.) 4 Rounds:

150m Run

10 Air Squat

in remaining time…

2.) Mobility: Coach’s Choice

B: Back Squat (15 Min Clock)

Max Rep Back Squat @ body weight

The scale will be on the gym floor so that we can be as accurate as possible. This one is going to hurt a little, besides the physical discomfort of time under tension you will have a mental battle with that barbell as well. The weight is not quite heavy enough to “fail” reps so it’s on you to push

C: Metcon (AMRAP – Rounds and Reps)

10 Min EMOM

Min 1: 10 Double DB Power Clean (45/25)

Min 2: 50 DU’s in

90 Sec Rest –

10 Min AMRAP

2 Man Maker (45/25)

4 Strict Pull-Up

6 Cal Assault Bike
Score = Rounds & Reps from AMRAP