08.11.17 - OPC

08.11.17

Orange Park CrossFit – CrossFit

Warm-up

Burpees to ACDC’s “Thunderstruck”

Mobility

Chest & Lats

SKILL/ STRENGTH

Bench Press (5×8)

8 @55%

8 @65%

8 @70%

8 @75%

8 @80%

Metcon

Metcon (AMRAP – Reps)

1 set Max effort pullup (kipping)

1 set Max effort push ups

1 set Max effort air squat (butt touch ball, shoulders touch PVC)

*score is total reps

Accessory Work

Banded plank

6 rounds:

:20 ON/:20 OFF

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