11/1/2016

By on October 31, 2016. Posted in .

CrossFit Ocala – CrossFit

Sally Up, Sally Down
Front Squat
GPP 95/65
Comp 135/95
5 Burpee penalty for missed squat
50 burpee penalty for quitting

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CFO2 (No Measure)

400m run

then

x2

20 lunges

10 push up

15 leg swings

10 jump squat

15 sec samson stretch each side

GPP: Metcon (AMRAP – Reps)

SALLY UP – 95/65

Perfect score is 30. Deduct 1 rep for every missed squat

COMP: Metcon (AMRAP – Reps)

SALLY UP -135/95

Perfect score is 30. Deduct 1 rep for every missed squat

GPP: Metcon (Time)

Descending Ladder 10-1

Ring Push Ups

80 ft bear crawl after each round (10 total)

**18 min cap

COMP: Metcon (Time)

Descending Ladder 10-1

Ring Dips

80 ft bear crawl after each round (10 total)

**18 min cap

Cool Down

200m walk

10 pass throughs

30 sec pigeon stretch

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