1600 SW 17th Ave
Ocala, FL 34471

1/19/2017

January 18, 2017

CrossFit Ocala – CrossFit

Back Squats
Take 90% of 1RM & Complete…
3 @ 70%
3 @ 80%
3+ @90%

View Public Whiteboard

Deadlift Warm up (No Measure)

400m run

then

x2

10 KB SLDL

10 KB SDLHP

10 KB Swings

30 Sec Standing straddle

BSQ3: Back Squat (3-3-3+)

GPP: Metcon (AMRAP – Rounds and Reps)

AMRAP 6

3 Deadlifts 225/155

6 Bar Over Burpees

1 Rope Climbs*

Rest 90 sec, then repeat
*No Down Up Downs for scaling Rope climbs. Either holds or sub 6 ring rows

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 6

3 Deadlifts 275/185

6 Box over Burpees 24/20

1 Rope Climb

Rest 90 sec, then repeat

Cool Down

200m Walk

10 good mornings

30 sec pigeon stretch

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