Orange Coast CrossFit – CrossFit
A: Warm-up (No Measure)
3 Rounds:
10 Snatch Balance
2 alt elevated scorpion stretch w/ pause
10 scap pull + Ring Row
10 Cal Ski Erg at a faster pace
A: Snatch (5-3-2-2-2)
* 15 Min Clock to work up to a challenging “Double.” These reps will be “Touch n Go”
C: Metcon (Time)
For Time:
21-15-9
Power Snatch (95/65)
Pull-Up
9-15-21
Overhead Squat (95/65)
Pull Up
*Any break in OHS = 20 burpees on the spot.
They should be a mental challenge to push through but should not be a weight that causes you to drop because of strength. Choose weght wisely.