Orange Coast CrossFit – CrossFit
A: Metcon (Weight)
0-20 Min EMOM
Min 1: 2 Front Squat
Min 2: 10 Double KB Front Rack Sit-Up (Green/ White) [straight leg]
20-30 Min Clock (AMRAP)
400m Single Arm OH DB Walk
(50/30) (45/25) (40/20)
AMRAP in remaining time….
– Single DB Burpee step up & over [20″]
30-33 Min Clock (AMRAP)
MAX REPS
Hollow Rock OR Reverse Crunch
0-20 min NOTES:
Front Squat sets will increase weight each set finishing with a HEAVY Double.
Each KB should be in a front rack position that allows KB’s to rest on chest. If straight leg is too difficult to keep legs down then lower the weight!
20-30 Min NOTES:
**On the overhead walk and the burpee step up you may switch arms as needed. Think about ensuring adequate balance during workout and while loading left and right side evenly.
**DB must be locked out overhead with good core engagement while walking
**push up with one hand on DB and step up/over w/ farmer hold grip.
30-33 Min NOTES:
GO HARD
Score for the Day = Front Squat Weight reached