1600 SW 17th Ave
Ocala, FL 34471

11/3/2016

November 02, 2016

CrossFit Ocala – CrossFit

Bear Complex for form, not load. (15-20 Minutes)
-Deadlift
-Hang Power Clean*
-Front Squat*
-Shoulder to Overhead
-Back Squat
-Shoulder to Overhead

View Public Whiteboard

Olympic Weightlifting Warm Up (No Measure)

400m Row

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

GPP: Metcon (AMRAP – Rounds and Reps)

Ascending ladder 1-2-3… for 9 minutes

Bear complex 95/65

3x Double Unders

COMP: Metcon (AMRAP – Rounds and Reps)

Ascending ladder 1-2-3… for 9 minutes

Bear complex 135/95

3x Double Unders

Cool Down

200m walk/run

30 sec pigeon stretch

30 sec elbow to heel

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