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.