Orange Coast CrossFit – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Partner Style!

20 Min EMOM [0-20 min clock]

Min 1: 5 Hang Clean Thruster + 5 bar hop Burpees (135/95) (95/65)

Min 2: chin over pull up bar hold (dead hang)

*Partner A will complete Min 1 while partner B holds chin over bar. Once partner A finishes reps, partner B will come down from Pull Up bar and switch positions/ rest until next minute starts.

10 Min AMRAP [20-30 min clock]

5 Strict HSPU

10 Box Jump (30″)

*Partner A does 1 round while partner b holds a weighted plank (45/35)