1600 SW 17th Ave
Ocala, FL 34471

1/14/2017

January 13, 2017

CrossFit Ocala – CrossFit

Movement Review

View Public Whiteboard

CFO warm up 2 (No Measure)

X2

200m run/row

10 Push Ups

10 ring rows

10 pass throughs

10 good mornings

30 sec squat hold

GPP: Metcon (AMRAP – Reps)

EMOM 15 – Score is total number of snatches you complete…

Minute 1 – 20 air squats

Minute 2 – Max Effort Hang Power Snatches 75/55

Minute 3 – 25ft front rack walking lunge w/bar

COMP: Metcon (AMRAP – Reps)

EMOM 15 – Score is total number of snatches you complete…

Minute 1 – 10 alternating pistols

Minute 2 – Max Effort Hang Power Snatches 95/65

Minute 3 – 25ft overhead walking lunge w/bar

Cool Down

25 walking samson lunge

10 pass throughs

30 sec pigeon stretch

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