2/2/2017

By on February 1, 2017. Posted in .

CrossFit Ocala – CrossFit

Back Squat
Take 90% of 1RM and complete…
5 at 65%
5 @75%
5+ at 85%

View Public Whiteboard

Deadlift Warm up (No Measure)

400m run

then

x2

10 KB SLDL

10 KB SDLHP

10 KB Swings

30 Sec Standing straddle

Back Squat (5-5-5+)

GPP: Metcon (AMRAP – Rounds and Reps)

AMRAP 7

7 OHS 75/55

7 bar over burpees

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 7

7 OHS 115/85

7 bar FACING burpees

Cool Down

200m walk

30 sec pigeon stretch

30 sec straddle

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