• Teams of 3

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

    Metcon

    Metcon (AMRAP – Rounds and Reps)

    Teams of 3

    AMRAP 25:

    120/90 Calorie Assault Bike or Row

    75 Thrusters (95/65)

    10 Rope Climbs

    90/120 Calorie Assault Bike or Row

    75 Power Snatches (115/80)

    10 Rope Climbs

    120/90 Calorie Assault Bike or Row

    10 Rope Climbs

    In this partner workout, athletes can break up movements as they see fit, finishing all of one before moving forward to the next. Weights on the barbell should be something that you are capable of performing at least 15 Thrusters and 10 Snatches/Clean and Jerks when fresh. Teams of 2 guys and 1 girl will complete 110 Assault and teams of 1 guy and 2 girls will complete 100 Assault.