Orange Coast CrossFit – Competitor Program

A: Metcon (AMRAP – Rounds and Reps)

10 Min Clock: [Skill Crusher]

3 Sets:

– Accumulate 15 Tripple Unders

– 12 L-Sit while moving feet over object

[6 each side] (ex: standing DB, KB)

– 8 Weighted Pistols (50/35lbs)

* Note completed sets and reps. Note any modifications.

B: High-Hang Clean (2-2-2-2)

All Sets will be completed at 75-80% of 1rm Clean

– 1 Min weighted plank between each set (45/25)

C: Metcon (Time)

2 Rounds for Time:

4 Bar Muscle Up

10 Cal Assault Bike

8 Chest 2 Bar Pull-Up

10 Cal Assault bike

12 Pull-Ups

– Rest 3 min –

2 Rounds for Time:

4 Power Clean (225/155)

10 Cal Ski Erg

8 Squat Clean (205/135)

10 Cal Ski Erg

12 Clean & Jerk (185/115)