4/10/2017

By on April 9, 2017. Posted in .

CrossFit Ocala – CrossFit

Chest to Bar Pull Ups
**20 min cap**

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Gymnastics

L1: Fundamentals

L2 – 3×10 Strict Banded Pull Ups

L3: 5 sets of 3-5 reps strict unassisted pull ups

Squat Warmup (No Measure)

400m Run or Row

2x

10 pass throughs

10 KB Swings

10 Straight Legged KB Deadlift

5 inch worms

10 jumping air squats

30 sec pigeon stretch

GPP: Metcon (Time)

6-9-12-9-6

Burpees Over Bar

Front Squats (from ground) 115/85

Pull Ups

COMP: Metcon (Time)

6-9-12-9-6

Burpees Over Bar

Front Squats (from ground) 155/105

Chest to Bar Pull Ups
Rx+ is 185/135 AT COACH’S DISCRETION

Cool Down

200m walk

10 pass throughs

30 sec pigeon stretch

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