11.22.17 - OPC

11.22.17

Orange Park CrossFit – CrossFit

Warm-up

2 panther walks

10 scap pull-ups

2 weighted panther walks

10 scap pull-ups

Mobility

Chest & Lats

SKILL/ STRENGTH

Bench Press (6×2 @65-70%)

5sec PAUSE at chest, explode up

superset with:

Barbell rows(supinated grip) x5

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP:

2, 4, 6, 8 ….

HR Push-ups

Pull-ups
RX+:

ring dips & C2B

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