08.25.17 - OPC

08.25.17

Orange Park CrossFit – CrossFit

Warm-up

200m run

20 light DB snatch

20 Wall Squats

Burgener

Mobility

Hips & T-spine

SKILL/ STRENGTH

1 PS + 1 SS + 1 HSC

1 power snatch

1 squat snatch

1 hang squat snatch
15min to establish 1RM of complex

Metcon

Metcon (Time)

For time:

3rds:

25 T2B

25 HSPU

50 DU

*16min cap
Scaled dubs: plate jumps

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