1600 SW 17th Ave
Ocala, FL 34471

2/15/2017

February 14, 2017

CrossFit Ocala – CrossFit

Movement Review & Efficiency

View Public Whiteboard

CF1 (No Measure)

x2

200m row or run

10 pass throughs

10 jumping air squats

10 leg swings per leg

10 Push Ups

30 sec calf stretch

30 sec standing straddle

GPP: Metcon (Time)

3 Rounds For Time

600m run

30 Box Jumps 24/20

20 Wall Balls 20/14

10 Push Ups
30 min cap

COMP: Metcon (Time)

3 Rounds For Time

600m run

30 Box Jumps 30/24

20 Wall Balls 20/14 (9ft)

10 HSPU (Open Standard)
30 min cap

Cool Down

200m walk

30 sec pigeon stretch

30 sec calf stretch

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