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.