Orange Coast CrossFit – CrossFit
A: Metcon (AMRAP – Rounds and Reps)
GERRY’S LADDER”
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.