1600 SW 17th Ave
Ocala, FL 34471

07/12/2017

July 11, 2017

CrossFit Ocala – CrossFit

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CFO2 (No Measure)

10 – 3 count jumping jacks

then

50 ft walking hi kick –>

50 ft walking lunge –>

50 ft karaoke –>

50 ft butt kicks –>

50 ft hi knees –>

Skill/Strength

rope climbs!!

Metcon (AMRAP – Reps)

Gpp

4 rounds

1 min ME down Up down

20 sec rest

1 min ME burpees

20 sec Rest

1 min ME wall balls

20 sec rest

Metcon (AMRAP – Reps)

Comp

4 rounds

1 min ME wall Balls

20 sec rest

1 min ME burpees to plate #45

20 sec rest

1 min ME rope climbs

20 sec rest

(rope climbs are worth 5 reps)

Cool Down

walk turf 3 x

then

3 rounds

5 ghd sit ups

60 sec forearm stretch

60 sec saddle

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