12.26.17 - OPC

12.26.17

Orange Park CrossFit – CrossFit

Quote of the week

“Study while others are sleeping; work while others are playing; and dream while others are wishing.”

– William Arthur Ward

Warm-up

3rds:

8 scap pull-Ups

8 Goblet squats

4 push up to downward dog

SKILL/ STRENGTH

Front Squat

15-20min to establish 3RM

Metcon

12.26.17 (Time)

For time:

3rds:

10 pull-ups

10 FS 135/95

10 Burpees

*RX+:

3rds:

10 C2B

10 FS 165/115

10 burpees

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