2/22/2016

By on February 21, 2016. Posted in .

CrossFit Ocala – CrossFit

Skill/Strength 20 min
Establish 3 RM OHS
Beginners – OHS Fundamentals

View Public Whiteboard

(No Measure)

400 m run

2 Rounds

10 Pass Throughs

10 OHS

10 Ring Rows

30 Sec Pidgeon Stretch (Each side)

Metcon (AMRAP – Reps)

GPP

15.2 Open Workout Mod- Running Clock (15 min cap)

From 0:00-3:00

2 rounds of:

10 overhead squats (75 / 55 lb.)

10 Pull Ups or Ring Rows

From 3:00-6:00

2 rounds of:

12 overhead squats (75 / 55 lb.)

12 Pull Ups or Ring Rows

From 6:00-9:00

2 rounds of:

14 overhead squats (75 / 55 lb.)

14 Pull Ups or Ring Rows

From 9:00-12:00

2 rounds of:

16 overhead squats (75 / 55 lb.)

16 Pull Ups or Ring Rows

From 12:00-15:00

2 rounds of:

18 overhead squats (75 / 55 lb.)

18 Pull Ups or Ring Rows

Metcon (AMRAP – Reps)

Comp

15.2 Open Workout – Running Clock (15 min cap)

From 0:00-3:00

2 rounds of:

10 overhead squats (95 / 65 lb.)

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats (95 / 65 lb.)

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats (95 / 65 lb.)

14 chest-to-bar pull-ups

From 9:00-12:00

2 rounds of:

16 overhead squats (95 / 65 lb.)

16 chest-to-bar pull-ups

From 12:00-15:00

2 rounds of:

18 overhead squats (95 / 65 lb.)

18 chest to bar pull ups

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