Orange Coast CrossFit – CrossFit

A: Metcon (Time)

4 Rounds for Time: (30 Min Cap)

50/40 Cal Row, Bike, & Ski

40 Ab Mat Sit-Up

30 Wall Balls

20/15 Strict Pull Ups

100m OH Plate Walk (45/25)

B: Metcon (AMRAP – Reps)

6 Min EMOM w/ partner

Min 1: 1 Legless OR Regular Rope Climb

Every :30 seconds

Min 2: 15-20 Unbroken Push Ups
*FULL range of motion on Push-Ups.

Your entire body must make contact with the floor and lock out at the top.