Orange Coast CrossFit – CrossFit
A: Metcon (Time)
For Time: (with a partner)
4 Rounds: [2 rounds each]
Partner A: Plank Hold
Partner B: 10 Burpees over partner
(225/155) (205/135) (185/115)
Partner A: Hand Stand Hold
Partner B: Deadlift Reps
4 Rounds: [2 Rounds each]
Partner A: 15 Cal Assault Bike
Partner B: 30 Single arm DB Thruster
[15 each side] (50/35) (45/30) (40/25)
NOTES: First 4 rounds: Partner A will hold plank from forearm position while partner B performs “Human” hop burpees, jumping over legs. After 10 burpees are completed partner will switch positions.
Deadlift reps may be broken up however the partners want BUT Partner B must be in a handstand while Partner A is performing Deadlift reps. If you cannot perform handstand you will hold a pair of DB’s overhead at a challenging weight
Communicate on this one and choose a pace that allows you both to finish calories on bike and thrusters at the same time. Remember, pace sustainability is the goal here. We should be finishing workouts stronger towards the finish and NOT vise versa. This is one that might feel breezy on the first round but will surely kick you in the teeth going into the second round.