10.27.17 - OPC

10.27.17

Orange Park CrossFit – CrossFit

Warm-up

2 Panther walks

200m run

10 sprawl burpees

200m run

Mobility

Chest & Ankles

SKILL/ STRENGTH

Max effort Dead Hang (Time)

Hang on the bar for as long as possible
Any grip

Max score is 10min

Max effort plank hold (Time)

Butt must stay in contact w/ pvc
Max score is 10min

Metcon

Metcon (AMRAP – Rounds and Reps)

0:00-4:00(4min AMRAP)

Run 400m

ME push-ups in remaining time(RX+: Muscle Ups)

4:00-6:00 REST

6:00-10:00(4min AMRAP)

Run 400m

ME DB PC 35+/15+

10:00-12:00 REST

12:00-20:00(8min AMRAP)

Run 800m

Then AMRAP of:

5 Push-ups(RX+: Muscle Ups)

5 DB PC
Score is rounds completed + sum of all extra reps

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