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)