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17
Mar

ORC 031817

Albany CrossFit – Albany CrossFit: Obstacle Course Racing (ORC)

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Obstacle Course Racing

* 35 Minute Time Cap

Metcon (Time)

50 Burpees

50′ Bear Crawl

50 Wall Balls (30/20)

50′ Bear Crawl

50 Sit-Ups

50′ Bear Crawl

50 Pull-Ups

50′ Bear Crawl

50 MED Ball Cleans (30/20)

50′ Bear Crawl

5 Rope Climbs (15′)

2k Row

[Scale 1]:

Wall Ball (20/14)

Rope Climbs (10′)

[Scale 2]:

35 Burpees

50′ Bear Crawl

35 Wall Balls (14/10)

50′ Bear Crawl

35 Sit-Ups

50′ Bear Crawl

35 Barbell Pull-Ups

50′ Bear Crawl

35 MED Ball Cleans (14/10)

50′ Bear Crawl

10 Rope Get-Ups

1,200m Row

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