1600 SW 17th Ave
Ocala, FL 34471

11/5/2016

November 04, 2016

CrossFit Ocala – CrossFit

Pull Ups/Bar Muscle Ups
L1: Banded practice
L2: Kip Work
L3: Butterfly Practice
L4: Bar Muscle Up Practice

View Public Whiteboard

CF1 (No Measure)

400m run

x2

10 pass throughs

10 ring rows

10 leg swings

30 sec standing straddle

GPP: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

3 Pull Ups

6 Box Jumps 24/20

12 Double Unders

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

3 Bar Muscle Ups

6 Box Jumps 30/24

12 Double Unders

Cool Down

200m walk/Run

30 sec samson stretch

10 pass throughs

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