3/31/2017

By on March 30, 2017. Posted in .

CrossFit Ocala – CrossFit

Movement Review

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CF 04 – Squat (No Measure)

400m run or row, or 2 min dub practice

Then 2x

10 pass throughs

10 air squats

10 leg swings per leg

30 sec calf stretch

30 sec pigeon stretch

GPP: Metcon (AMRAP – Rounds and Reps)

“Team Tiff”

Teams of 2

25 Min To Complete…

2400m run done relay style (400m x 3 per person)

Then…

AMRAP remainder of the time…

11 Pull Ups

7 Squat Cleans 115/85

7 Push Press 115/85
United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom.

In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne).

Tiffner’s mother, Judith, said her son always wanted to serve.

COMP: Metcon (AMRAP – Rounds and Reps)

“Team Tiff”

Teams of 2

25 Min To Complete…

2400m run done relay style (400m x 3 per person)

Then…

AMRAP remainder of the time…

11 C2B Pull Ups

7 Squat Cleans 155/105

7 Push Press 155/105**

**This is RX on mainsite
United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom.

In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne).

Tiffner’s mother, Judith, said her son always wanted to serve.

Cool Down

200m walk

10 pass throughs

30 sec pigeon stretch

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