• 10-1

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d

    Metcon

    Metcon (Time)

    10-1 Reps

    200 meter run in between sets

    Power Snatch 115/85

    Toes to Bar

    For Time

    Rowtober!

    Metcon (Calories)

    5 min row for calories (buy in 30 burpees) 1 min rest

    4 min row for calories (buy-in 20 burpees)

    1 min rest

    3 min row for calories (buy-in 10 burpees)

    *Score is total Calories between all 3 rounds.

    *Must start each round with 0 calories on monitor.