11.16.17 - OPC

11.16.17

Orange Park CrossFit – CrossFit

Warm-up

20 H2H KBS

Panther Walks x2

20 lateral plate hops

Mobility

Chest & ankles

SKILL/ STRENGTH

Bench Press

15min to establish 1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

3rds of:

4min AMRAP:

10 ALT DB Snatch 35+/15+

5 Box Jumps 24/20

-1min rest-
Score is total completed rounds + total extra reps

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