09.29.17 Happy Birthday Rhonda!!! - OPC

09.29.17 Happy Birthday Rhonda!!!

Orange Park CrossFit – CrossFit

Warm-up

12 goblet squats

12 Prone W-Y’s

12 wall squats

Mobility

Shoulders & Hips

SKILL/ STRENGTH

Overhead Squat (4×5 @60-70%)

12min

Metcon

Metcon (Time)

75 Dubs (150 singles)

60 WB

40 DL 135/95

30 Burpee pullups(ring or bar)

40 DL

60 WB

75 Dubs
*25min cap

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