Orange Coast CrossFit – TURBO DIESEL

A: Metcon (No Measure)

10 Min AMRAP:

5 Burpee Jump Pull Ups

24 ft Bear Crawl w/ plate Push (15-25lbs range)

60 Singles on Jump Rope

5 DB Push-Up & Thruster (two DB’s) (20-40lb range)

– 1 Min Rest –

9 Min EMOM

Min 1: 50 sec Weighted Plank Hold (10-25lb Plate)

Min 2: 40 Sec DB Step Up & Over (DB’s are held in a farmer carry)

Min 3: “24’s” w/ empty bar [45/35] (add 5-10lbs each side if desired)

“24” = 8 Bicep Curl low half, 8 Bicep Curl Top half, 8 Bicep Curl full range