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18
Aug

OCR 081917

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

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Skills Practice

Spartan Skillz (No Measure)

10 Minutes for Quality:

1 Forward Roll

25′ Bear Crawl *

25’Barrel Roll (Right)

1 Forward Roll

25′ Reverse Bear Crawl *

25′ Barrel Roll (Left)

5 Hanging Side Shuffle

* Stay as low to the ground as possible on the Bear Crawls.

[Scale 1]:

No Change

[Scale 2]:

:30 Hang instead of Side Shuffle.

Obstacle Course Racing

Metcon (AMRAP – Rounds and Reps)

In Teams of 2,

32 Minute AMRAP of:

4 Rope Climbs (20′)

60 Burpee Box Jump Overs (24/20)

200m Ballistic Block Bear Hug Carry

* Divide the work evenly. For the carry walk with your partner and switch when needed.

[Scale 1]:

4 Ropes Climbs (15′)

60 Burpee Box Jump (24/20)

200m Carry – No Change

[Scale 2]:

4 Rope Climbs (10′) or 8 Rope Get-Ups

30 Burpees

30 Box Jumps (20/12)

200m Carry – No Change

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