12.27.17 - OPC

12.27.17

Orange Park CrossFit – CrossFit

Warm-up

400m Row

100m WB chest walk

Mobility

Hamstrings

SKILL/ STRENGTH

Metcon (Time)

2 attempts(no mix grip):

DL ME Hold (overhand grip) for time 135/95

-Rest as needed-

2 attempts:

DL ME hold (reverse grip) for time 135/95

-rest as needed-
*Score is longest overhand + longest underhand holds

Metcon

Metcon (AMRAP – Rounds and Reps)

E3MOM until failure:

200m run

12 DL 185/125

4 Dips

*Add 4 reps each interval

(4,8,12,16….)

RX+: 225/155 DL & Ring Dips
*score is completed rounds + extra reps (200m run = 1 rep)

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