Orange Coast CrossFit – CrossFit

A: Metcon (AMRAP – Rounds and Reps)


AMRAP (with a Partner) in 30 minutes

20 Deadlifts (275/185 lb)

40 Power Cleans (185/135lb)

60 Wall Ball Shots (20/14lb)

80 American KettlebellSwings (70/53 lb)

100 Double-Unders

*If you complete the ascending ladder, repeat in

reverse .One Partner can work at a time. Split up work as you wish. On a 15 Minute Clock climb up the ladder to complete the 100 Double Unders – then retreat back down the ladder KB Swings, WBs, PCs, DLs – if you have enough time start climbing back up.