Orange Coast CrossFit – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

0-10 Min Clock [EMOM]

1 High Hang Squat Snatch (115/85)

+ 20 DU’s

*Increase each set my max of 10lbs

– 1 Min Rest / Transition –

11-31 Min clock [AMRAP-Chipper]

100 AB Mat Sit-Ups

80 Wall Balls (20/14)

60 Russian KBS (R/B) (B/Y) (Y/G)

40 alt Single Arm DB Power Clean (50/35) (45/30)

20 Cal Bike or Ski

10 Snatch Grip Deadlift

(Heaviest weight completed from EMOM)
* Score = Completed Rounds and Reps from Chipper.