10.30.17 - OPC

10.30.17

Orange Park CrossFit – CrossFit

Quote of the week

“You can start out with nothing, and out of nothing, and out of no way, a way will be made.”

– Reverend Michael Bernard Beckwith

Warm-up

3rds:

5 WB

5 sprawl burpees

10 Dubs

Mobility

Hips & Ankles

SKILL/ STRENGTH

Back Squat

15min to establish 6RM

Metcon

Metcon (AMRAP – Rounds and Reps)

7min AMRAP:

10 WB (*2 For 1)

30 Dubs (1:1 singles)
*2 for 1 WB*

Pick one based on weakness, and note in comments:

A) 1 WB + 1 WB push press = 1 rep

B) 1 WB + 1 WB squat = 1 rep

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