9/6/2016

By on September 5, 2016. Posted in .

CrossFit Ocala – CrossFit

Front Squat
Take 90% of 1RM and complete…
5 @ 75%
3@85%
1+ @ 95%

View Public Whiteboard

Warm-up (No Measure)

400m Run

2x

10 jumping air squats

10 leg swings

10 sec hollow rock hold

30 sec pigeon stretch (each)

FS: Front Squat (5-3-1+)

GPP: Metcon (Time)

30-20-10

Toes to Rig

Wall Ball 20/14

COMP: Metcon (Time)

30-20-10

Toes to Bar

Wall Ball 20/14 (9ft)

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