Orange Coast CrossFit – CrossFit
HAPPY BIRTHDAY COACH MIGUEL!
A: Metcon (No Measure)
A. NOT FOR TIME (20min TC)
3sets:
3-4 Turkish get ups(right)
3-4 Turkish get ups(left)
15DB bent over row
15 DB bent over row
30 UB Russian KB Swings (88/53)
* Pick a challenging weight for each set but also a weight that allows you to move correctly
B: Metcon (4 Rounds for reps)
Every 4 minutes for 4 Rounds
400m run
-AMRAP of 20 DU’s & 10 Burpee
to target (6″ above reach)
(1min rest in between rounds)
Score = Reps for DU’s & burpees each round.