Orange Coast CrossFit – CrossFit

A: Metcon (No Measure)

4 Sets: Not for Time

12 Bent Over DB Row [each side] (increasing)

10 DB Arnold Press from bottom of Lunge [each side]

15-20 Decline Push-Up

5-7 Strict Toes 2 Bar

5-7 Strict C2B Pull-Up

5 “3 Position” Clean Deadlift (95/65)
Move from station to station with a purpose. You may increase weight on movements each set or stay they same. On the three position deadlift make sure you are pausing below the knee, above the knee, and right at your clean contact point before making that full extension.

B: Metcon (AMRAP – Reps)

10 Min EMOM

Min 1: 5 Squat Clean @ 65%

Min 2: 10-15 Dragon Fly Sit-Up