1600 SW 17th Ave
Ocala, FL 34471

11/30/2016

November 29, 2016

CrossFit Ocala – CrossFit

Rope Climb Fundamentals (15 min)

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 (Time)

For Time

30 Box Jumps 24/20

3 Rope Climbs

20 Box Jumps

2 Rope Climbs

10 Box Jumps

1 Rope Climb

COMP: Metcon (Time)

For Time

30 Box Jumps 30/24

3 Rope Climbs

20 Box Jumps

2 Rope Climbs

10 Box Jumps

1 Rope Climb

Cool Down

200m walk

10 pass throughs

30 sec pigeon stretch

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