Orange Coast CrossFit – TURBO DIESEL

A: Metcon (No Measure)

12 Min EMOM

Min 1: 12 15 DB Front Delt Raise

[10-20lb range]

Min 2: 50 sec of “Elbow passed knee Sit-Up”

Min 3: 30 Sec Burpee + 10 Jump Air Squat

– 1 Min Rest –

6 Min AMRAP

7 Cal Ski Erg

6 “Bird Dog” Push-Ups

50m Sprint