Orange Coast CrossFit – CrossFit
A: Metcon (AMRAP – Rounds and Reps)
BLOODY! [partner style]
*Bring weight vest or weighted pack if you have one! (10-20lbs)
0-10 Min EMOM
Min 1: 10 DB Renegade Deadlift (45/25) (40/20)
Min 2: 15/10 Cal Assault Bike or Ski
10-20 Min
Redhill Run w/ vest or pack
20-30 Min AMRAP
30 Unbroken Wall Balls (20-14)
30 Unbroken American KBS (R/B)
* If at any point partners break on reps they must stop and run 150m sprint
30-40 Min EMOM
x 2 Synchro Burpees
* first minute partners will complete 2 burpees. Second minute partners will complete 4 burpees. Third minute partners will complete 6 burpees… etc.