11.02.17 - OPC

11.02.17

Orange Park CrossFit – CrossFit

Warm-up

20 bear hug Lunges

15 sprawl burpees

15 single arm lat pulldown (each arm)

Mobility

Front rack & hips

SKILL/ STRENGTH

Paused Front Squat (5×3 @75-80% 1RM FS )

Metcon

Bergeron Beep Test (AMRAP – Rounds and Reps)

EMOM until failure:

7 Thrusters 75/55

7 Pull-ups

7 Burpees

*When you fail, run 100m EMOM until last person is finished

*Score is total rounds completed + extra reps
Scaling option:

5 Thrusters 65/45

5 Jumping Pull-ups

5 Burpees

Leave a Reply

%d bloggers like this: