08.03.17 Happy Birthday Frankie!!! - OPC

08.03.17 Happy Birthday Frankie!!!

Orange Park CrossFit – CrossFit

Warm-up

20cal row

20 Barbell FS

20 Barbell Push Press

Burgener

Mobility

Hips & ankles

SKILL/ STRENGTH

3 FS + 3 HSC

*from the rack*

3 Front Squats + 3 Hang Squat Cleans
1 rep of complex E2MOM for 10min @70-75%

Metcon

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

Leave a Reply

%d bloggers like this: