1600 SW 17th Ave
Ocala, FL 34471

1/6/2017

January 05, 2017

CrossFit Ocala – CrossFit

Movement Review (10-15min)

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)

Teams Of 2, Partitioned anyhow, one at a time…

AMRAP 12

10 Hang Power Snatches 75/55

10 Handstand Push Ups (Open Standard)

COMP: Metcon (AMRAP – Rounds and Reps)

Teams Of 2, Partitioned anyhow, one at a time…

AMRAP 12

10 Hang Power Snatches 95/65

10 Handstand Push Ups (45+25+abmat/ 45+ abmat)

Cool Down

25 ft samson lunge

30 sec shoulder stretch

10 pass throughs

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