07.31.17 - OPC

07.31.17

Orange Park CrossFit – CrossFit

Warm-up

200m run

15 scap pull-ups

15 sprawl burpees

200m run

Mobility

Hips

SKILL/ STRENGTH

Back Squat

*10-12min to establish 10RM in 3 working sets of less

Metcon

07.31.17 (Time)

For time:

1 mile run

10 rounds of “Cindy”

*25min cap
1 round of “Cindy”:

5 pullups

10 pushups

15 air squats

**sub 2K row for run if weather permits**

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