09.22.17 Happy Birthday Charles & Bruce!!! - OPC

09.22.17 Happy Birthday Charles & Bruce!!!

Orange Park CrossFit – CrossFit

Warm-up

2rds:

200m run

12 H2H swings

Mobility

Front rack & hamstrings

SKILL/ STRENGTH

1 HPC + 1 PC + 1 Jerk

1 Hang Power clean

1 Power clean

1 Jerk
15-20min to establish 1RM of complex

Metcon

Metcon (Time)

For time:

5 rounds:

1 SC 185/125

2 Strict Pullups

3 DL 185/125

4 HSPU
RX+:

5 rounds:

1 SC 225/155

2 Muscle Ups

3 DL 225/155

4 HSPU

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