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:


Power Snatch (95/65)



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.