The Latest Orchid Island CrossFit News

Monday, May 22nd, 2017

Always a Marine. Respect.

A) Warm Up

400m Run
:30 Samson
20 Pass Throughs
10 Scorpions

B) Strength/Skill

Every 2 Min for 10 Min
Build to a 3 Rep Max Back Squat

5 Min EMOM
3 Behind the Neck Push Press

C) WOD

Every 2 minutes for 20 minutes:

5/3 Ring Dips
5 Power Cleans 135/85 lbs
7 Burpees

RX+
3 Muscle Ups
5 Power Cleans 185/125
7 Burpees
* Record your times for each round

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