01.02.18 - OPC

01.02.18

Orange Park CrossFit – CrossFit

Warm-up

2rds:

200m run

10 KB SDHP

5 stationary inchworms

Mobility

Shoulders

SKILL/ STRENGTH

Shoulder Press

15min to establish 3RM

Metcon

Metcon (Time)

E4MOM for 16min:

400m run

21 KBS 55/35

12 pull-ups

*score is time of slowest round
Subs for run:

– 2min Dubs or singles

– 400m Row

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