1600 SW 17th Ave
Ocala, FL 34471

1/31/2017

January 30, 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 – Rounds and Reps)

Ascending Ladder for 15 minutes… 1, 2, 3…

S2OH 75/55

Box jumps 24/20

Pull ups

Burpees
Score is last completed round plus additional reps into failed round

COMP: Metcon (AMRAP – Rounds and Reps)

Ascending Ladder for 15 minutes… 1, 2, 3…

S2OH 95/65

Box jump overs 24/20

C2b Pull ups

Burpees
Score is last completed round plus additional reps into failed round

Cool Down

25 ft walking lunge

30 sec pigeon stretch

30 sec straddle

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