1600 SW 17th Ave
Ocala, FL 34471

07/13/2017

July 12, 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

Based off of 90% of 1rm

75% x 5

85% x 3

95% x 1+

Metcon (AMRAP – Rounds and Reps)

Gpp

7 min ladder

1,2,3,4,5 etc…

Pull ups

strict push ups

10 dubs after each

(rx + C2B, and UB dubs)

Metcon (AMRAP – Rounds and Reps)

Comp

7 min ladder

1,2,3,4,5 etc…

Bar MU

20 dubs after each rd

(rx + ring MU and UB dubs)

Cool Down

3 rounds

90 sec fore arm stretch

90 sec calf stretch

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