1600 SW 17th Ave
Ocala, FL 34471

12/30/2016

December 29, 2016

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 (Time)

For Time

Teams of 2, one person at a time, partitioned anyhow

100 tire flips across turf

80 cal row

60 Pull Ups

40 Push Ups

20 KB Swings 53/35

COMP: Metcon (Time)

For Time

Teams of 2, one person at a time, partitioned anyhow

100 tire flips across turf

80 cal row

60 Chest 3 Bar Pull Ups

40 Hand Stand Push Ups

20 KB Swings 70/53

Cool Down

200m walk/row

30 sec standing straddle

30 sec pigeon stretch

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