07.28.17 - OPC

07.28.17

Orange Park CrossFit – CrossFit

Warm-up

12 Front rack reverse lunge

20 DU/ 20 double taps

Burgener

Mobility

Hips & Front rack

SKILL/ STRENGTH

Paused Back Squat

3 second hold at bottom
2 reps every :30 for 10 sets @55%

Metcon

Metcon (Time)

For time:

30 Hang Squat Cleans 135/95

*E2MOM complete 30 DU’s
RX+: 185/125

*16min cap

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