3/28/2016

By on March 27, 2016. Posted in .

CrossFit Ocala – CrossFit

Movement Review
Rowing Efficiency
Power Clean Efficiency

View Public Whiteboard

CF1 (No Measure)

400m run

then

x2

10 jump squats

10 kb swings

10 push ups

10 leg swings

GPP: Metcon (AMRAP – Reps)

GPP

EMOM x 20:

Min 1: 200m Run

Min 3: 15/12 KB SDLHP 53/35

Min 2: 5 Power Cleans at 95/65 + ME Burpees

Min 4 – REST

Comp: Metcon (AMRAP – Reps)

COMP

EMOM x 20:

Min 1: 200m Run

Min 2: 15/12 Calorie Row

Min 3: 7 Power Cleans at 135/95 + ME Burpees

Min 4 – REST

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