10.31.17 Happy Halloween!!! - OPC

10.31.17 Happy Halloween!!!

Orange Park CrossFit – CrossFit

Warm-up

400m row

10 push-up to downward dog

Burgener

Mobility

Front rack

SKILL/ STRENGTH

Pause Power Clean

3sec Pause @ knee
12min to establish 1RM

Metcon

Metcon (Time)

For time:

31 SDHP 95/65

300m run w/ slamball

31 Strict Press

300m run w/ slamball

10 Rope Climbs

300m run w/ slamball

31 Strict Press

300m run w/ slamball

31 SDHP

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