Orange Coast CrossFit – CrossFit

A: Metcon (Time)

For Time:

60 Power Cleans (115/75)

*Partner A completes Power Clean Reps while partner B holds a separate bar with same weight in front rack position. If either partner breaks you must both stop and run 200m together.

50 Back rack step ups (115/75)

*break up reps however team wants (20″)

40 GHD Sit Ups

30 Strict HSPU

20 Partner Deadlift (405/315)

*Both partners will approach bar and complete Deadlift reps together. Scale weight as needed

10 Synchro Burpees over Bar

400m Sprint