1600 SW 17th Ave
Ocala, FL 34471

11/4/2016

November 03, 2016

CrossFit Ocala – CrossFit

Movement Review

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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 (AMRAP – Rounds and Reps)

AMRAP 15

Teams of 2, both partners work at the same time. The below constitutes 1 round.

Partner A – 15 Sit Ups + 200m run

Partner B – 10 DL 185/135 + 20 air squats

Final reps are based off of how many deadlifts and air squats the last partner completes.

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

Teams of 2, both partners work at the same time. The below constitutes 1 round.

AMRAP 15 – Teams of 2, Both working at the same time

Partner A – 15 GHDSU + 200m run

Partner B – 10 DL 225/155 + 20 air squats

Final reps are based off of how many deadlifts and air squats the last partner completes.

Cool Down

200m walk/run/row

10 good mornings

30 sec pigeon stretch (each)

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