07.21.17 Happy Birthday Mandy!!! - OPC

07.21.17 Happy Birthday Mandy!!!

Orange Park CrossFit – CrossFit

Warm-up

200m run

20 Jumping Lunges

20 Banded Good mornings

200m run

Burgener

Mobility

Hips & T-spine

SKILL/ STRENGTH

3 Position Power Clean

1 Power clean + 1 Hang Power clean + 1 High hang power clean
12min to establish 1RM of complex

Metcon

Metcon (Time)

For time:

4rds:

400m run

12 OHS 95/65

10 Pull-ups
*RX+:

4rds:

400m run

12 OHS 135/95

6 Muscle Ups or 10 C2B

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