11.27.17 - OPC

11.27.17

Orange Park CrossFit – CrossFit

Quote of the week

“If opportunity doesn’t knock, build a door.”

– Milton Berle

Warm-up

400m run

20 split lunges (10/10)

10 stationary inchworms

Burgener

Mobility

Hips & T-Spine

SKILL/ STRENGTH

Back Squat

12min to establish 20RM

Metcon

Metcon (Time)

For time:

3rds:

25 Air Squats to med ball

10 HPS 135/95

25 Air Squats to med ball

400m run
18min cap

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