Orange Coast CrossFit – CrossFit
A: Metcon (Weight)
12 Min EMOM
Min 1: 1 Back Squat + 10 Push Ups
Each minute you will increase weight in your back squat building to e heavy single in 10 sets. After each squat you will complete 10 FULL RANGE Push Ups before the next minute begins.
B: Metcon (AMRAP – Reps)
3 Rounds for Time: [10 Min Cap]
15/12 Cal Assault Bike
15 Pull Up
– 2 Min Rest/ transition –
10 Min Clock:
Max Rep DB Man Maker (45/25) (40/20)
EMOM – 15 Air Squat
Score = total man maker reps completed.