Orange Coast CrossFit – CrossFit

A: Metcon (Time)

Every 4 Min for 6 Rounds: [0-24 Min]

10 Pull-Ups

20 Wall Balls 20/14

200m Run
*If you are finished sub 4 minutes you may rest before next round starts!

B: Metcon (Weight)

12 Min AMRAP [24-36 Min] (w/ partner)

Back Squat

5-5-5-5-5 [increasing]

* 10 GHD Sit-Ups and 10 Push Ups after every set. One partner will squat while other partner completes accessory work.
Score = final set of back squat weight.