Orange Coast CrossFit – CrossFit

A: Metcon (No Measure)

15 Min to complete…

3 Sets:

12 DB Single Arm Bent Over Row

12 DB Standing Single Arm Arnold Press

15 Decline P. Bar Push Ups
* Complete a warm up set of each movement at a lighter weight before starting your 3 sets.

*If possible, increase weight used each set!

B: Metcon (Time)

16 Min Time Cap!

4 Rounds for Time:

400m Run

12 alt Single Arm DB Hang Clean Thruster (45/25)

RX + = (50/35)