09.25.17 - OPC

09.25.17

Orange Park CrossFit – CrossFit

Quote of the week

“Sometimes when you’re in a dark place you think you’ve been buried, but you’ve actually been planted.”

Warm-up

200m run

Burpee broad jumps x10

H2H KBS x20

200m run

Mobility

Front rack

SKILL/ STRENGTH

3 PC + 3 FS + 3 STOH (10×1)

3 power clean

3 front squat

3 shoulder to overhead
1 rep of complex EMOM for 10min @ 55-60% of 1RM C&J

Metcon

Metcon (AMRAP – Rounds and Reps)

“Death by Hand Release Push-ups”

*Increase by 2 reps each min

(2,4,6,8…)
Score is # of completed rounds + extra reps

*MAX score is 15 rounds (round of 30 pushups)

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