10.05.17 - OPC

10.05.17

Orange Park CrossFit – CrossFit

Warm-up

15 Russian KBS

10 stationary inchworms

15 cal row

Burgener

Mobility

Front rack

SKILL/ STRENGTH

Metcon (AMRAP – Reps)

3 max effort sets:

Unbroken PC 135/95

-rest 4min-
Score is total # of Power cleans

Metcon

Metcon (AMRAP – Rounds and Reps)

6min AMRAP:

Unbroken sets of 5 hspu
Must complete 5 unbroken reps to equal 1 round

Scaling options:

Box hspu

HR pushups w/ feet on 45# plate

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