1.11.18 - OPC

1.11.18

Orange Park CrossFit – CrossFit

Warm-up

3×8 w/ bare BB:

Upright BB row

Straight leg DL

BTN calf raises

Mobility

Front Rack

Burgener

SKILL/ STRENGTH

Hang Power Clean (8×4)

E2MOM for 16 mins

**Building each round

Accessory Work

Every :90 for 18 mins

**Work for :30/Rest for :60

Banded tricep pressdowns

Banded side steps

Bent-over Y raises

Prone hip extensions

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