11.17.17 Happy Birthday Britt!!! - OPC

11.17.17 Happy Birthday Britt!!!

Orange Park CrossFit – CrossFit

Warm-up

Warm up:

Inverse Tabata Slamballs

Burgener

Mobility

Hamstrings & T-spine

SKILL/ STRENGTH

Sumo Deadlift (3×10 @60-65%)

Metcon

Metcon (Time)

On a 1:30 window:

Run 200m

ME Hang C&J in remaining time 135/95

-1min rest-

Repeat until 30 Hang C&J are completed

*score is total time to complete C&J

*12min cap
0:00-1:30

>1:30-2:30 rest

2:30-4:00

>4:00-5:00 rest

5:00-6:30

>6:30-7:30 rest

7:30-9:00

>9:00-10:00 rest

10:00-11:30

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