Land Mine

V3 CrossFit – CrossFit

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Capoot (Time)

For Time:

100 push-ups

Run 800 meters

75 push-ups

Run 1,200 meters

50 push-ups

Run 1,600 meters

25 push-ups

Run 2,000 meters
In honor of Officer James Lowell Capoot, of the Vallejo Police Department, died Nov. 17, 2011, in the line of duty.
To learn more about Capoot click here
Partner WOD – in Teams of 2 Complete

Center Mass

V3 CrossFit – CrossFit

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Plank & Floor Wipers (No Measure)

3 Rounds

Max Effort Plank (weighted – half body wt)

15 Floor Wipers

Metcon (Time)

3RFT –

18 Cal Row

18 T2B

7:00 CAP

3RFT

12 KB Swings

12 GTO (135,95)

7:00 CAP

3RFT

6 Front Rack Lunges (135,95)

6 Burpee Box Jump Overs

7:00 CAP
Record As many Reps As Possible in Each of the 3RFT

Slapped Silly

V3 CrossFit – CrossFit

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A1: Metcon (Time)

7RFT

5 Hang Squat Cleans (135,115) (95,75)

7 Bar Facing Burpees
Immediately after do A2

A2: Metcon (AMRAP – Reps)

3:00 of DBL Unders or Whatever comes First

RX – 200

Scaled – 100
Rest 2:00 then Do “B”

B: Metcon (Time)

1000m Row

Mobility

10:00 of Mobility Work

Do Todays Daily RX on MWOD