Orange Coast CrossFit – Competitor Program

A: Metcon (AMRAP – Reps)

* Active Recovery Day.

Swim:

– 4 x 50m (75% effort – Rest :30 sec after each set)

– 5 x 100m (75% – 80% effort – Rest :45 sec after each set)

– 4 x 100m (65% Easy effort . Focus is on breathing and solid strokes)