11.29.17 Happy Birthday G-Bird & Kisha!!! - OPC

11.29.17 Happy Birthday G-Bird & Kisha!!!

Orange Park CrossFit – CrossFit

Warm-up

30 H2H KBS

20 Jumping Lunges

10 Single Arm DB press in lunge position(opp. arm w/ opp. leg)

Burgener

Mobility

Front rack & T-spine

SKILL/ STRENGTH

Hang Clean + Jerk

15min to establish 2RM

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

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