4/13/2017

By on April 12, 2017. Posted in .

CrossFit Ocala – CrossFit

Bench Press
Take 90% of 1RM and Complete…
3 reps at 70%
3 reps at 80%
3+ reps at 90%

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CF05 Bench Press (No Measure)

400m run

2x

10 pass throughs

10 ring rows

10 push ups

30 sec standing straddle

30 sec elbow to heel

BP3: Bench Press (3-3-3+)

GPP: Metcon (AMRAP – Rounds and Reps)

Ascending Ladder for 10 minutes

KB Swing 53/35

Sumo DL High Pull

Wall Ball 20/14

only ONE 75ft ft bear crawl after each round

COMP: Metcon (AMRAP – Rounds and Reps)

Ascending Ladder for 10 minutes

KB Swing 70/53

Sumo DL High Pull

Wall Ball 20/14 (9ft)

only ONE 75ft ft bear crawl after each round

Cool Down

200m walk

30 sec pigeon stretch

30 sec elbow to heel

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