• Monday October 9, 2017

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

    Metcon

    Metcon (Time)

    Complete as many rounds as possible in 10 minutes of:

    3 burpee box jump-overs

    3 deadlifts

    6 burpee box jump-overs

    6 deadlifts

    9 burpee box jump-overs

    9 deadlifts

    Etc.

    Men use 24-in. box and deadlift 225 lb.

    Women use 20-in. box and deadlift 155 lb.

    Rowtober!

    Metcon (Calories)

    3 min Row for Calories…30 sec rest

    Repeat x 5.

    Keep track of Calories EACH round

    Must start at zero for each round.