9/30/2016

By on September 29, 2016. Posted in .

CrossFit Ocala – CrossFit

Movement Review (10 Min)

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CFO2 (No Measure)

400m run

then

x2

20 lunges

10 push up

15 leg swings

10 jump squat

15 sec samson stretch each side

GPP: Metcon (AMRAP – Rounds and Reps)

Teams of 2, 1 at a time, partitioned anyhow

AMRAP 18

30 Thrusters 75/55

30 Box Jumps 24/20

30 Cal Row

30 Toes to Rig

COMP: Metcon (AMRAP – Rounds and Reps)

Teams of 2, 1 at a time, partitioned anyhow

AMRAP 18

30 Thrusters 95/65

30 Box Jump Overs 24/20

30 Cal Row

30 Toes to Bar

Cool Down

200m Run/Walk/Row

2x

30 sec pigeon stretch

30 sec Elbow to Heel

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