1600 SW 17th Ave
Ocala, FL 34471

10/31/2016

October 30, 2016

CrossFit Ocala – CrossFit

Hang Power Clean Review
L1: Fundamentals
L2: Cycling efficiency (high hang)
L3: Warm Up to working wt.

View Public Whiteboard

CFO3 (No Measure)

400m run

then x2

10 Air Squats

10 Good Mornings

5 inch worms

10 Leg Swings Each

30 sec Elbow to heel (each)

GPP: Metcon (AMRAP – Reps)

3 Rounds

AMRAP 4

10 Hang Power Cleans 95/65

10 Burpees

Rest 90 sec, then repeat

COMP: Metcon (AMRAP – Reps)

3 Rounds

AMRAP 4

10 Hang Power Cleans 135/95

10 Burpees Over the Bar

Rest 90 sec, then repeat

Cool Down

200m walk/run/row

10 good mornings

30 sec pigeon stretch (each)

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