09.21.17 - OPC

09.21.17

Orange Park CrossFit – CrossFit

Warm-up

20 Jumping lunge

10 stationary Inchworms

50 Dubs or singles

Mobility

Hips

SKILL/ STRENGTH

Tempo Back Squat (5×4 @70-75%)

5,2,1,1 Tempo

Metcon

Metcon (AMRAP – Reps)

12min AMRAP:

5rds:

14 DB step ups 35+/15+

14 WB

Then:

-ME Dubs in remainder of time-
Score is # of dubs

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