09.06.17 Happy Birthday Jeff Underwood!!! - OPC

09.06.17 Happy Birthday Jeff Underwood!!!

Orange Park CrossFit – CrossFit

Warm-up

250m row

200m run

Mobility

Lats & Hamstrings

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP:

7 pull-ups

100m run

7 Hspu

*RX+: C2B

-rest 5min-

Metcon:

10min AMRAP:

15 KBS 55/35

20 air squats

30 Dubs (3:1 singles)
Score is sum of total rounds + sum of total reps

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