By on April 7, 2017. Posted in .

CrossFit Ocala – CrossFit

15 Min to establish Heavy single front squat

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Squat Warmup (No Measure)

400m Run or Row


10 KB Swings

10 Straight Legged KB Deadlift

5 inch worms

10 jumping air squats

30 sec pigeon stretch

FS: Front Squat (1RM)

Metcon (AMRAP – Rounds and Reps)

Death By…

Wall Balls 20/14 (9ft)
Yes, all ladies will be throwing to a 9 foot target in order to be as Rx

Cool Down

25 ft walking lunge

30 sec pigeon stretch

30 sec elbow to heel

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