Orange Coast CrossFit – CrossFit

A: Deadlift (3-3-3-3-3-3-EMOM)

*0-6 Min EMOM (increasing)

*Rest 4 Min and break down/ put away extra weight

B: Metcon (AMRAP – Rounds and Reps)

10-20 min Clock (10 Min AMRAP)

5 Toes 2 Bar

10 Deadlift (135/95)

300m Row or Ski

20-30 Min Clock (10 Min AMRAP)

10 Hang Clean Thruster (135/95)

20 Single KB Overhead Sit-Up

[10 each side – straight leg] (G/W)

200m Run