12.18.17 - OPC

12.18.17

Orange Park CrossFit – CrossFit

Quote of the week

” “Vires Acquirit Eundo”; We gather strength as we go.”

– Virgil

Warm-up

10 DB press in lunge position(each arm)

10 scap pull-ups

20 jumping squats

200m run

Burgener

Mobility

Hips & T-spine

SKILL/ STRENGTH

Squat Clean and Jerk (6-4-3×3)

6 @60%

4 @70%

3×3 @75-80%

Metcon

12.18.17 (Time)

For time:

4rds:

20 pull-ups

15 FS 115/75

10 burpees
RX+:

4rds:

20 C2B

15 OHS 115/75

10 burpee over bar

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