Orange Coast CrossFit – CrossFit

B: Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Womens RX = 14lb/ 55lbs/ 20″

A: Metcon (Calories)

10 Min EMOM:

Min 1: 15/12 Cal Assault Bike

Min 2: 200m Sprint
* 5 Minute rest and transition between EMOM and Fight Gone Bad. Use the rest to set up your equipment, talk about strategy, and to choose the correct scaling options (if needed.) God Speed.