11.21.17 - OPC

11.21.17

Orange Park CrossFit – CrossFit

Warm-up

500m row

Mobility

Hips

SKILL/ STRENGTH

**12-15min

Back Squat (7×3 @70%)

(DO NOT EXCEED 70%)

Metcon

11.21.17 (Time)

For time:

800m run

100 WB 20/14

800m run

*20min cap
RX+ options:

A) 30/20 WB

B) 20/14 WB to 12/10ft targets

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