01/07/2016

By on January 6, 2016. Posted in .

CrossFit Ocala – CrossFit

strength

20 min to establish your 1rm back squat

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Metcon (AMRAP – Reps)

“Flower”

30 paced back squats 135/95

every time you miss a rep add 5 burpees to the end of the work out

if the bar drops you are done with squats but 50 burpees must be completed

Back Squat (1rm)

Squat warm up (No Measure)

400m run

then

4 rounds

30 sec active squat hold

30 sec complete 5 squats then rest

then

4 rounds

30 sec vmo stretch R

30 sec vmo stretch L

then

4 rounds

30 sec calf stretch R

30 sec Calf stretch L

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