Orange Coast CrossFit – CrossFit
A: Metcon (Weight)
Every Minute on the Minute.
(0-25 Min Clock)
1 Thruster + 5 Burpees
*Thruster weight will begin at (115/75) or (95/65) or (77/55) and increase by [5lbs] only each set.
Complete Thruster and Burpees before changing weights. This is NOT a squat clean thruster but it is from the ground. As the weights get heavier you may Power Clean the bar and take your time setting up before your Thruster, but remember! The minutes will start to go by very fast so utilize your 60 seconds wisely.
25 Min Time Cap. If you fail before the time cap you will cut your MAX lifted weight by 30lbs and complete 2 Thrusters + 5 Burpees for remainder of time.
B: Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP (26 Min – 36 Min Clock)
4 KB Deadlift (R/B) (B/Y) (Y/G)
8 KB Russian Swing
12 KB alt Step Up
[Single Arm Farmer Hold – 6 right/ 6 left]