09.28.17 - OPC

09.28.17

Orange Park CrossFit – CrossFit

Warm-up

400m run

Bear crawls

50 dubs or singles

Metcon

Metcon (AMRAP – Rounds and Reps)

6min AMRAP(0:00-6:00):

100m run

15 V-Ups

– rest 3min(6:00-9:00)-

7min AMRAP(9:00-16:00):

20 cal row

30 Dubs

– rest 3min(16:00-19:00) –

8min AMRAP(19:00-27:00):

2 (5-10-15yd) shuttle runs

200m farmer carry
Score is total # of completed rounds + total # of extra reps

Mobility

After class if there’s time 🙂

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