12.07.17 Happy Birthday Matt M. !!!! - OPC

12.07.17 Happy Birthday Matt M. !!!!

Orange Park CrossFit – CrossFit

Warm-up

2rds:

200m run

20 walking lunge

Mobility

Hips

SKILL/ STRENGTH

Back Squat (7×7 @60-65%)

-no longer than 2min rest btwn sets

Metcon

Metcon (AMRAP – Reps)

12rd alt. Tabata:

Back Squat 45/35

Dubs

-rest 3min-

12rd alt. Tabata:

Front Squat

Sit ups
Score is total # of back squats + front squats

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