1600 SW 17th Ave
Ocala, FL 34471

1/3/2017

January 02, 2017

CrossFit Ocala – CrossFit

L1: Movement Review
L2: 5 sets of 3 band assisted pull ups or negatives
L3: Find Max Set of Strict Pull Ups *Winner gets a Kill Cliff Voucher*

View Public Whiteboard

Warm-up (No Measure)

Musical wall balls (if you lose do 10 burpees

2x

10 pass throughs

10 ring rows

10 air squats

30 sec pigeon stretch each

Bergeron Beep Test (AMRAP – Rounds and Reps)

Every Minute on the Minute complete…

7 thrusters 75/55

7 pull ups

7 burpees
Minimum work requirement is 10 minutes. If you fail before, continue as an AMRAP until the timer hits 10 min. Still only record your actual beep test score

Cool Down

200m walk

30 sec standing straddle

10 pass throughs

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