1600 SW 17th Ave
Ocala, FL 34471

1/13/2017

January 12, 2017

CrossFit Ocala – CrossFit

Rope Climb Fundamentals (15 min)

View Public Whiteboard

CFO Warm Up 1 (No Measure)

400m run

Then x2

5 inch worms

10 Jump squats

10 pass throughs

30 sec calf stretch

30 sec E-2-H

GPP: Metcon (AMRAP – Rounds and Reps)

Teams of 2, partitioned anyhow, 1 at a time…

AMRAP 15

75 double unders

50 box jumps (24 / 20 )

25 deadlifts (155 / 105 )

1 Rope Climb

COMP: Metcon (AMRAP – Rounds and Reps)

Teams of 2, partitioned anyhow, 1 at a time…

AMRAP 15

75 double unders

50 box Jump overs (can touch top) (24 / 20 )

25 deadlifts (225 / 155 )

1 Rope Climb

Cool Down

200m Walk

10 good mornings

30 sec pigeon stretch

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