Orange Coast CrossFit – CrossFit
A: Metcon (Weight)
7 Min EMOM
1 Back Squat + 1 Front Squat (135/95)
* Weight increases every minute. you decided weight increases. The goal is to end at a semi heavy front and back squat but NOT to reach failure.
B: Metcon (AMRAP – Rounds and Reps)
0-10mins
Increasing Ladder
2-4-6-8-10
Squat Clean
(185/125) (165/115) (145/105)
4-8-12-16-20
Pull Ups
10-20mins
100 Cal Row/Ski
**EMOM 10 Wall Balls
20-30mins
10min AMRAP
30 DB Power Snatches (50/35) (45/30)
15 Burpee Box Jump Overs (24/20)
0-10 Min Notes:
* Quick singles
*Pacing is crucial
Score =
[20-30 Min Clock AMRAP]