Orange Coast CrossFit – CrossFit

We are hosting a special workout this Saturday, May 19th at 9am for Jonah Merchant-Johnson ! He will be competing in a 545 mile bike ride from San Francisco to L.A. to raise money and assist in the defeat of AIDS. For more info and to donate please check out his page at the front desk!

A: Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
* 5 Minute Rest

B: Metcon (Time)

8 Min Time Cap!

For Time:


Bike OR Ski Erg

Toes 2 Bar

Air Squat