Orange Coast CrossFit – CrossFit
A: Metcon (Time)
For Time (with a Partner)
500-400-300-200-100 meter Row (x2)
*Partner Kettlebell Rack Hold (Y/G)
*5 Burpee penalty for each drop of kettlebells
With a running clock rows will be performed alternating between teammates, as time trials for each distance: 500/500, 400/400, 300/300, 200/200, 100/100. Every row is to be performed at maximum intensity while the other partner “rests” with two kettlebells in rack position. The “resting” partner will rack the bells at the beginning of their partner’s row and will unrack them at the end of the row.
Unracking of kettlebells before the end of the row results in a 5 synchronized burpee penalty for every offense, to be paid at the end of the workout.
B: Metcon (Time)
For Time (in a Team of 4)
400 meter Weighted Walk/Run
(190 lb) (together)
25 Double KB Deadlifts (B/Y) (each)
400 meter Weighted Walk/Run
(190 lb) (together)
25 Thrusters (45 lb) (each)
400 meter Weighted Walk/Run (190 lb) (together)
25 Double KB Front Squat (B/G) (each)
400 meter Weighted Walk/Run
(190 lb) (together)
This workout requires four team members to perform the prescribed work together. If performing the workout with gym equipment, use barbells and other available equipment.
But this workout was was designed for military units, so it was originally intended to be done with stretcher, a water jerry filled with water (45 lbs.), two .50-cal Ammo Cans.
AKA GO HARD!!! #Merica’