THURSDAY

Orange Coast CrossFit – CrossFit A: Metcon (No Measure) 3 sets: [0-12 Min Clock] 20-18-16 Barbell Bicep Curl (35-65lbs) 20-18-16 Straight Bar or Ring Dip B: Metcon (Time) For Time: [12-40 Min Clock/time cap] Buy in: 400m DB Farmer Carry (45/25) 3 Rounds: 10...

WEDNESDAY

Orange Coast CrossFit – CrossFit A: Metcon (Time) Every 4 Min for 6 Rounds: [0-24 Min] 10 Pull-Ups 20 Wall Balls 20/14 200m Run*If you are finished sub 4 minutes you may rest before next round starts! B: Metcon (Weight) 12 Min AMRAP [24-36 Min] (w/ partner) Back...

TUESDAY

Orange Coast CrossFit – CrossFit A: Metcon (Weight) 12 Min EMOM [0-12 min clock] Min 1: 14/13 Cal Row Min 2: 10 Burpees over Rower – 1 Min Rest/ transition 12 Min EMOM [13-25 min clock] Min 1: 10 Double KB Hang Clean Thruster (Y/G) Min 2: 15 Double KB...

MONDAY

Orange Coast CrossFit – CrossFit A: Metcon (Time) 0-12 Min Clock *6 Sets to build up 70%-80% of 1RM Snatch. 12-20 Min Clock AMRAP 200m Run 10 alt Bear Crawl DB Push (45/25) 20-27 Min Clock “Reverse Annie” 10-20-30-40-50 Double Unders...

BLOODY SUNDAY

Orange Coast CrossFit – CrossFit A: Metcon (AMRAP – Rounds and Reps) BLOODY! [partner style] *Bring weight vest or weighted pack if you have one! (10-20lbs) 0-10 Min EMOM Min 1: 10 DB Renegade Deadlift (45/25) (40/20) Min 2: 15/10 Cal Assault Bike or Ski...