08.22.17 Happy Birthday Amber and Jamey!!! - OPC

08.22.17 Happy Birthday Amber and Jamey!!!

Orange Park CrossFit – CrossFit

Warm-up

25 cal row

20 WB

Split Jerk Technique w/ PVC (5-10min)

Mobility

Front rack & shoulders

SKILL/ STRENGTH

Split Jerk (5-3-2-1-1-1)

15min to establish 1RM Split Jerk

Metcon

01.02.17 (Time)

For Time:

12-9-6

Cal Row

Burpee Over Rower

Thruster 95/65
RX+: 135/95

*12min cap

Leave a Reply

%d bloggers like this: