1600 SW 17th Ave
Ocala, FL 34471

07/06/2017

July 05, 2017

CrossFit Ocala – CrossFit

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CFO Deadlift WU (No Measure)

200 m row

then

x2

10 frog squats

10 kb swings 53/35

10 good mornings pvc pipe or empty bar

30 sec pigeon stretch

then

start warming up deadlift

5-5-5

Wendler Deadlift Week 3 (3-3-3+)

Based off of 90 % of 1rm

70% x 3

80% x 3

90% x 3+

Metcon (AMRAP – Rounds and Reps)

Teams of 2

you do a round I do a round

12 min AMRAP

10 cal Row

5 burpee over rower

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