09.27.17 - OPC

09.27.17

Orange Park CrossFit – CrossFit

Warm-up

20 WB

15 burpees

Mobility

Front rack & T-Spine

SKILL/ STRENGTH

1 Pause FS + 1 3/4 FS + 1 FS

1 Pause Front Squat

1 3/4 Front Squat

1 regular Front Squat
12-15min to establish 1RM of complex

Metcon

Metcon (AMRAP – Rounds and Reps)

EMOM until failure:

3 burpees + 1 Thruster 115/75

*Increase Thruster by 1 rep each round
Score is completed rounds of thrusters + extra reps

*MAX score is 20 rounds

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