1/9/2017

By on January 8, 2017. Posted in .

CrossFit Ocala – CrossFit

15 minutes to find a heavy power clean + Hang power clean (bar cannot touch the ground between lifts)

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Warm-up (No Measure)

2 minutes of double under practice

then 2x

10 jumping air squats

10 ring rows

10 kb swings

10 Straight legged kb Deadlift

30 sec pigeon stretch

PCHPC: Power Clean + Hang Power Clean

GPP: Metcon (Time)

10-8-6-4-2

Squat Clean 115/85

Burpee over bar

COMP: Metcon (Time)

10-8-6-4-2

Squat Clean 155/105

Bar Facing Burpees

Cool Down

200m Walk

30 sec standing straddle

30 sec pigeon stretch

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