Orange Coast CrossFit – CrossFit
A: Metcon (No Measure)
3 sets: [0-12 Min Clock]
20-18-16 Barbell Bicep Curl (35-65lbs)
20-18-16 Straight Bar or Ring Dip
B: Metcon (Time)
For Time: [12-40 Min Clock/time cap]
Buy in: 400m DB Farmer Carry (45/25)
3 Rounds:
10 Plate Snatch (45/35)
15 Box Jump Over (24/20)
20 Front Rack Single Arm KB Walking Lunges (Y/G) [10 each side]
25 V-Reach
Buy Out: 400m DB Farmer Carry
Score = total time