08.28.17 - OPC

08.28.17

Orange Park CrossFit – CrossFit

Quote of the week

“The obstacle in the path becomes the path. Never forget, within every obstacle is an opportunity to improve our condition.”

– Ryan Holiday

Warm-up

20 Russian KBS

20 Jumping Lunges

20 push-ups

Mobility

Hips and Front rack

SKILL/ STRENGTH

Clean and Jerk (5-3-1-1-1-1…)

*15min to establish 1RM

Metcon

Metcon (Time)

For time:

4rds:

25 WB 20/14

400m run

(Fight for unbroken WB. 10 BURPEE PENALTY for every break.)
*20min cap

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