11.14.17 - OPC

11.14.17

Orange Park CrossFit – CrossFit

Warm-up

200m run + 200m back pedal

15 KB SDHP

10 push-up to downward dog

Mobility

Ankles & Hamstrings

Metcon

Metcon (Time)

A)

E5MOM x 3:

5 Wall Walks

10 Pull-ups

50 Air Squats to medball

**(RX+: 5 HSPU, 10 C2B)

B)

E5MOM x 3:

50 Dubs(3:1 singles)

50 Russian KBS 55/35 (decrease 10 reps each round)

**(RX+: 100 Dubs, 70/55 Russian KBS)

C)

E5MOM x 3:

400m run
*Score is total time of each THIRD interval from each section

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