Orange Coast CrossFit – CrossFit

A: Metcon (Time)

For Time:

3 Rounds:

15 Overhead Squat (75/55)

400m Run

– 1 Min HEAVY KB farmer Hold (Right)

3 Rounds:

15 Clapping Push-Up

30 Hollow Rock w/ DB Press (25/15)

[Double DB]

– 1 Min HEAVY KB Farmer Hold (Left)

3 Rounds:

50 DU’s

25 Unbroken Russian KBS

(same weight as farmer hold)
Complete each section ( 3 rounds) before moving onto the next piece. Think 75-80% effort pace from start to finish.