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]