10.18.17 - OPC

10.18.17

Orange Park CrossFit – CrossFit

Warm-up

10 KB SDHP

10 WB

10 burpees

Mobility

T-spine

SKILL/ STRENGTH

1 HS + 1 OHS + 1 HS

1 hang snatch

1 overhead squat

1 hang snatch
15min to establish 1RM

Metcon

Metcon (AMRAP – Reps)

15min AMRAP:

55 snatch 75/55

55 WB 20/14

55 T2B

55 HSPU
*RX+:

Snatch 95/65

30# WB

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