12/30/2015

By on December 29, 2015. Posted in .

CrossFit Ocala – CrossFit

skill

hang power clean fundamentals

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CFO warm up 2 (No Measure)

X2

200m run

5 burpees

50 ft walking lunge

5 book worms

10 good mornings

15 sec squat hold

Metcon (AMRAP – Rounds and Reps)

15 min ladder

1,2,3,4,5,6,7,etc…

deadlift 75/55

hang power clean

shoulder 2 over head

30 dubs after each round

Metcon (AMRAP – Rounds and Reps)

comp

15 min ladder

1,2,3,4,5,6,7, etc…

deadlift 95/65

hang power clean

shoulder 2 overhead

30 UB dubs after each round

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