09.01.17 - OPC

09.01.17

Orange Park CrossFit – CrossFit

Warm-up

20 slamballs

Inchworms

Split Jerk drills w/ PVC

– footwork

– tall jerks

Mobility

Front Rack

SKILL/ STRENGTH

Metcon

Split Jerk (6×3)

3@ 50%

3@ 65%

3 @70%

3×3@ 75%

Metcon (AMRAP – Rounds and Reps)

13min AMRAP:

12 KB/DB Deadlifts

9 KB/DB Hang Cleans

6 KB/DB STOH
KB/DB: 40-55/20-35

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