1600 SW 17th Ave
Ocala, FL 34471


July 04, 2017

CrossFit Ocala – CrossFit

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CFO3 (No Measure)

400m run


10 KB stiff leg deadlifts

10 KB sumo deadlift hi pulls

10 KB swings

10 goblet squats

60 sec standing straddle


Pull up progressions

Kipping fundamentals

Metcon (AMRAP – Reps)


20 min AMRAP

400m RUN

20 pull ups

(use this option if you have a hard time doing large sets of unbroken pull ups or if you cannot do RX pull ups)

Cool Down

walk turf twice


60 sec fore arm stretch

60 sec calf stretch

60 sec E-2-H

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups

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