1600 SW 17th Ave
Ocala, FL 34471

01/14/2016

January 13, 2016

CrossFit Ocala – CrossFit

Strength

Squats
based off of 90% or your 1RM
(if you dont have a 1RM find it)

55% x 5, 65% x 5, 75% x 5, 85% x 5+

View Public Whiteboard

Metcon (Time)

gpp

21-15-9

pull ups

kb swings 53/35

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#

Back Squat (85%x5+)

CF1 (No Measure)

400m run

then

x2

10 jump squats

10 kb swings

10 push ups

10 leg swings

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