08.24.17 - OPC

08.24.17

Orange Park CrossFit – CrossFit

Warm-up

3rds:

Weighted Panther walks

15 lateral plate jumps

Burgener

Mobility

Shoulders & Hips

SKILL/ STRENGTH

1 PC + 2 FS + 1 SC

1 power clean

2 front squats

1 squat clean
15min to establish 1RM of complex

Metcon

Coconut Birthday WOD (Time)

For Time:

24-16-10

DB Thrusters

Box Jump Over

*11min cap
DB/KB: 40-55/20-35

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