1600 SW 17th Ave
Ocala, FL 34471

11/1/2016

October 31, 2016

CrossFit Ocala – CrossFit

Sally Up, Sally Down
Front Squat
GPP 95/65
Comp 135/95
5 Burpee penalty for missed squat
50 burpee penalty for quitting

View Public Whiteboard

CFO2 (No Measure)

400m run

then

x2

20 lunges

10 push up

15 leg swings

10 jump squat

15 sec samson stretch each side

GPP: Metcon (AMRAP – Reps)

SALLY UP – 95/65

Perfect score is 30. Deduct 1 rep for every missed squat

COMP: Metcon (AMRAP – Reps)

SALLY UP -135/95

Perfect score is 30. Deduct 1 rep for every missed squat

GPP: Metcon (Time)

Descending Ladder 10-1

Ring Push Ups

80 ft bear crawl after each round (10 total)

**18 min cap

COMP: Metcon (Time)

Descending Ladder 10-1

Ring Dips

80 ft bear crawl after each round (10 total)

**18 min cap

Cool Down

200m walk

10 pass throughs

30 sec pigeon stretch

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