09.20.17 - OPC


Orange Park CrossFit – CrossFit


10 scap pullups

15 Plate Pullovers in hollow or dead bug position

20 Sit-ups

Rowing drills

– 20 pulls w/ just legs

– 20 pulls w/ just back

– 20 pulls w/ just arms

– 20 normal pulls


Metcon (Time)

6 x 25cal sprints

Rest as needed in between sets

*score is total time of rows

Metcon (AMRAP – Rounds and Reps)

8min AMRAP:

5 Unbroken T2B

5 burpees

*T2B must be unbroken for round to count

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