1600 SW 17th Ave
Ocala, FL 34471

1/17/2017

January 16, 2017

CrossFit Ocala – CrossFit

Power clean & Push Jerk efficiency
Running efficiency

View Public Whiteboard

CF1 (No Measure)

400m run

x2

10 pass throughs

10 ring rows

10 leg swings

10 Push Ups

30 sec standing straddle

GPP: Metcon (Time)

21-15-9

Clean & Jerk (anyhow) 95/65

400m run after each round

COMP: Metcon (Time)

21-15-9

Clean & Jerk (anyhow) 135/95

400m run after each round

Cool Down

25ft spider crawl

30 sec pigeon stretch

30 sec standing straddle

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