Orange Coast CrossFit – CrossFit
A: Metcon (Time)
0-10 Min Clock [EMOM]
2 Back Squats @ 70% of 1RM
+ 100m Run
10-20 Min [AMRAP]
15/12 Hand Release Push Up
400m Row
20-30 Min Clock [For Time]
“DB Fran”
21-15-9
Double DB Thruster (45/25)
Pull-Up