1600 SW 17th Ave
Ocala, FL 34471

1/12/2017

January 11, 2017

CrossFit Ocala – CrossFit

Back Squat Week 2
Take 90% of 1RM & Complete…
5 @ 65%
5@ 75%
5+ @ 85%

View Public Whiteboard

Deadlift Warm up (No Measure)

400m run

then

x2

10 KB SLDL

10 KB SDLHP

10 KB Swings

30 Sec Standing straddle

BSW2: Back Squat (5-5-5+)

GPP: Metcon (Time)

30-20-10

Pull Ups

KB Swings 53/35

COMP: Metcon (Time)

30-20-10

Chest to Bar Pull Ups

KB Swings 70/53

Cool Down

200m Walk

10 Pass Throughs

30 sec standing straddle

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