1600 SW 17th Ave
Ocala, FL 34471

07/18/2017

July 17, 2017

CrossFit Ocala – CrossFit

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CFO1 (No Measure)

x2

200 M row or run

10 Frog Squats

10 Pass through

10 Push ups

30 sec squat hold

30 sec E-2-H

Skill/Strength

Bear Complex

there are many ways to do a bear complex we will follow these steps.

deadlift

hang clean

front squat

sh-2-OH

back squat

sh-2-OH

Metcon (AMRAP – Rounds and Reps)

Gpp

9 min ladder

1,2,3,4,5,6, etc

Bear Complex 95/65

Burpee Box Jump 24/20

Metcon (AMRAP – Rounds and Reps)

Comp

9 min ladder

Bear complex 135/95

Burpee box jump 30/24

Bear Complex

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
deadlift

hang power clean

front squat

sh-2-OH

back squat

sh-2-OH

Cool Down

200 m walk

x3

60 sec saddle

60 sec twisted cross

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