11.13.17 Happy Birthday Shauna & Coach Leah!!! - OPC

11.13.17 Happy Birthday Shauna & Coach Leah!!!

Orange Park CrossFit – CrossFit

Quote of the week

“A blazing fire makes flame and brightness out of everything that is thrown into it.”

– Marcus Aurelius


400m run or row



Hips & T-spine


Metcon (Weight)

EMOM for 10 sets(0:00-10:00)

1 Power Snatch

*Men add 20lbs/ Women add 10lbs each minute

**Must begin with at least 50% of 1RM PS

2min Rest (10:00-12:00)

*drop weight to 65% of heaviest Power Snatch

EMOM for 10 sets(12:00-22:00)

1 Squat Snatch

*Men add 10-20lbs/ Women add 5-10lbs each minute
Score is combined total of heaviest Power Snatch + heaviest Squat Snatch

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