11.28.17 - OPC

11.28.17

Orange Park CrossFit – CrossFit

Warm-up

400m Row

Mobility

Lats

SKILL/ STRENGTH

EMOM for 18min:

Min 1: 8 pull-ups (kipping, C2B, or Strict)

Min 2: 5 Burpee over bar + 10 KBS 55/35

Min 3: 30-50 Dubs

Metcon

Metcon (Time)

In a 1:30 window:

Run 200m

ME T2B in remaining time

-rest :30-

*repeat until 50 T2B are completed

*12min cap
0:00-1:30

> 1:30-2:00 rest

2:00-3:30

> 3:30-4:00 rest

4:00-5:30

> 5:30-6:00 rest

6:00-7:30

> 7:30-8:00 rest

8:00-9:30

> 9:30-10:00 rest

10:00-12:00

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