Orange Coast CrossFit – CrossFit

A: Metcon (Weight)

With a Running Clock…

In 5 Minutes…

Work up to 65% of 1RM Power Clean

Immediately into….

10 EMOM:

3 REP @ 65% OF 1RM CLEAN
Work on smooth barbell cycling! Are you able to catch the bar back in your hook grip? Are you even hook gripping!?

B: Metcon (Time)

” Sweating before the Stuffing ”

4 ROUNDS FOR TIME:

12 CALORIE ROW

12 BOX JUMP OVER (30/24)

200M RUN