06.30.17 Happy Birthday Nadia!!! - OPC

06.30.17 Happy Birthday Nadia!!!

Orange Park CrossFit – CrossFit

Warm-up

(light DB)

10 L. arm DB Push press

20 jumping lunge

10 R. arm DB PP

20 jumping lunge

Mobility

T-spine & Front Rack

SKILL/ STRENGTH

Metcon (Time)

For time:

10 Thrusters 75/55

8 Thrusters 95/65

6 Thrusters 115/75

4 Thrusters 135/95

2 Thrusters 155/105
RX+:

95/65

135/95

165/105

185/115

205/125

Accessory Work

8rds:

:20 DB Crucifix Holds

:20 DB Curls

:20 rest

Prone Snow Angels or Prone W-Y’s

3×15-20

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