1600 SW 17th Ave
Ocala, FL 34471


November 28, 2016

CrossFit Ocala – CrossFit

25-30 Min to establish…
1. New 1RM Strict Press
2. New 1RM Front Squat

View Public Whiteboard

Olympic Weightlifting Warm Up (No Measure)

400m Row or Run

Then 2x

10 pass throughs

10 good mornings (with bar)

30 sec back rack stretch

10 jumping air squats

30 sec pigeon stretch

30 sec calf stretch

SP: Shoulder Press (1RM)

FS: Front Squat (1RM)

Metcon (AMRAP – Rounds and Reps)

Ascending 1,2,3…ladder for 5 min


-2x Double Under

Cool Down

200m walk

30 sec pigeon stretch

30 sec standing straddle

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