1600 SW 17th Ave
Ocala, FL 34471

2/13/2017

February 12, 2017

CrossFit Ocala, CrossFit Ocala – CrossFit

Chest to bar progressions
Thruster efficiency

View Public Whiteboard

CF 03 (No Measure)

400m run

2x

10 ring rows

10 push ups

10 jumping air squats

10 good mornings

30 sec pigeon stretch

GPP: Metcon (AMRAP – Rounds and Reps)

AMRAP 6

6 pull ups

6 thrusters 75/55

Rest 90 sec, then repeat.

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 6

6 c2b pull ups

6 thrusters 95/65

Rest 90 sec, then repeat.

Cool Down

200m walk

60 sec pigeon stretch

60 sec Elbow to heel

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