09.18.17 - OPC

09.18.17

Orange Park CrossFit – CrossFit

Quote of the week

“Only those who have patience to do things perfectly will acquire the skills to do things easily.”

– Friedrich Schiller

Warm-up

Hinshaw Warm up

Metcon

Warm up runs(YES, you MUST do these)

2x 200m easy w/ 1min rest

2x 400m moderate+ w/ 2min rest

1-Mile Run (Time)

Max Effort 1-Mile Run

Accessory Work

DB split squats

3×10

RDL

3×10

Calf raises

3×20

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