4/21/2016

By on April 20, 2016. Posted in .

Announcements

Mobility Class Tues/Thurs 6:30pm
Southeast Regionals May 15 – 17
Comp Class Saturdays at 10am
Obstacle Course April 16th in lieu of 9am class
Bacon Beat Down – June 24-26

CrossFit Ocala – CrossFit

Bench Press
Calculate 90% 1RM, then perform…
5@ 75%
3@ 85%
1+ @ 95%

View Public Whiteboard

Warm-up (No Measure)

3 min row/run/jump rope

then 2x

10 good mornings

10 leg swings (each)

30 sec standing straddle

30 sec pigeon stretch each side

Bench Press (5-3-1+)

GPP: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

10 Deadlifts 135/95

20 Dubs

40 ft sled push

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

10 Deadlifts 185/135

20 UNBROKEN DUBS

40 ft sled push

No Comments

Leave a Comment

Your email address will not be published. Required fields are marked with *.

(Spamcheck Enabled)

CAPTCHA *