11/6/17

Metcon
Dirty 30
For time:
OPEN-PERFORMANCE
30 Box Jumps (24/20)
30 C2B Pull-ups
30 KB Swings (53/35)
30 Front Squats (115/80#)
30 T2B
30 Push Press (115/80#)
30 Deadlifts (115/80#)
30 Wallballs (20/14#)
30 Burpees
30 Double-unders

FITNESS
()
60 Single-Skips

Movement substitutions
Pullup/Ring Row/Banded Pullup
Knees to Chest
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