07.13.17 Happy Birthday Amy!!! - OPC

07.13.17 Happy Birthday Amy!!!

Orange Park CrossFit – CrossFit

Warm-up

20 Sprawl Burpees

20 Jumping Squats

Lat Activation

– scap pullups x10

– straight arm push x10

– straight arm push w/ kip

Mobility

Front rack & hips

SKILL/ STRENGTH

Front Squat (4×4 @80-85%)

*10-15min

Metcon

07.13.17 (Time)

For time:

6-9-12-9-6

Burpee over bar

FS 135/95

Pull-ups

*15min cap
RX+: 185/125 FS + C2B pull-ups

Leave a Reply

%d bloggers like this: