Orange Coast CrossFit – CrossFit

A: Warm-up (No Measure)

6 Min EMOM:

Min 1: 45 Sec Bike @ 60/55RPM

Min 2: 10 Scap Push-Up + 10 Walking Lunges

B: Metcon (Time)

For Time: 40 Min Cap

Buy In: Red hill run (to stoplight at Main st.)

“Twisted Barbara”

5 Rounds:

20 pull ups

30 push ups

40 sit ups

50 air squats

100 m Front Rack heavy kb walk (AHAP)

Buy Out: 50 Unbroken American KBS (B/G)

* Every Break = 100m Run w/ KB