01/28/2015

By on January 27, 2016. Posted in .

CrossFit Ocala – CrossFit

Squats
Based off of 90% of 1rm

55%x5, 65%x5, 75%x5, 85%x3, 95%x1+

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Warm-up (No Measure)

3 rounds

5 burpee

15 air squats

15 sec squat hold

10 pass theough

Metcon (AMRAP – Rounds and Reps)

Gpp

10 min amrap

10 iron mikes

10 sit ups

80 ft sled push

Metcon (AMRAP – Rounds and Reps)

Comp

10 min amrap

10 alternating pistol

10 ghd sit up

80ft sled push

Back Squat (1+ at 95% or Training max)

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