Orange Coast CrossFit – CrossFit

A: Metcon (Time)

With A Partner …. [0-15 Min Clock]

150 DB Bench Press (45/25) (40/20)

30/20 Legless Rope Climb

Partner A will compete 10 reps of the DB Bench Press while Partner B completes as many legless rope climbs, or regular rope climbs or seated sled pulls as possible.
Subtitions for legless rope climbs will be….

Climbing to a lower height, regular rope climbs or seated sled/ heavy sand bag pulls.

*** If your team finishes before cap you will rest 2 min and then begin the 3 round metcon.***

B: Metcon (Time)

3 Rounds for Time:

[17 min – 35 min clock]

300m Row

400m Run

2 min rotating plank

[40 sec Left/center/right]