11.30.17 - OPC

11.30.17

Orange Park CrossFit – CrossFit

Warm-up

Hinshaw Warm Up

Metcon

Warm up runs:

400m fast

400m slow

Then rest as needed

1.5 mile run (Time)

For time

Accessory Work

Standing pallof Press

4×12 each side

Tabata hollow hold/deadbug

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