MONDAY

Orange Coast CrossFit – CrossFit A: BACK SQUAT (15MIN) 3X3 @90% of 1RM B: Metcon (AMRAP – Rounds and Reps) 12 AMRAP 10 Toe 2 Bar 15 Overhead Squats (45/35) 20 Box Jump Overs...

Bloody Sunday

Orange Coast CrossFit – CrossFit A: Metcon (Time) Partner WOD 5 Rounds 400m Run 20 Thrusters (115/75) 30 Burpees 40 Sit Ups

Partner WOD

Orange Coast CrossFit – CrossFit A: Metcon (Time) 20-18-16-14-12-10-8-6-4-2 T-2-B Front Squats (185/115) KB Swings (R/B) Cash Out: 800m Run...

FRIDAY

Orange Coast CrossFit – CrossFit A: Bench press (5×5 work to a heavy 5 rep in15min) B: Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

THURSDAY

Orange Coast CrossFit – CrossFit A: MOBILITY (No Measure) – Back – Shoulders – Lats – Hips – Calves – Ankles B: Metcon (Time) 5RNDS: (20min TC) 24-20-16-12-8 1 Arm KB Squat (B/G) (Half Reps between Arms R/L) 1 Arm KB SH2O...