07.24.17 - OPC

07.24.17

Orange Park CrossFit – CrossFit

Warm-up

3rds:

10 cal row

10 light goblet squats

Burgener

Mobility

Front Rack & Hips

SKILL/ STRENGTH

3 FS + 3 HSC

*from the rack*

3 Front Squats + 3 Hang Squat Cleans
15min to establish 1RM of complex

Metcon

Metcon (AMRAP – Rounds and Reps)

14min AMRAP:

15/12 cal row

12 Goblet squats 55/35

9 KBS 55/35

*RX+: 70/55

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