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.