1.08.18 - OPC

1.08.18

Orange Park CrossFit – CrossFit

Quote of the week

“I have been impressed with the urgency of doing. Knowing is not enough; we must apply. Being willing is not enough; we must do.” – Leonardo da Vinci

Warm-up

3 RDS

10 Jumping squats

10 Pushups

Mobility

Hips & Ankles

SKILL/ STRENGTH

Paused Back Squat (5 x 8)

3 second hold at bottom
Build to moderate weight

Metcon

Metcon (Time)

For Time:

18-12-9

SDLHP 75/55

Pushups

Thrusters

**Rx+ 95/65

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