1600 SW 17th Ave
Ocala, FL 34471

2/16/2017

February 15, 2017

CrossFit Ocala – CrossFit

Back squat
Take 90% of 1RM & complete…
5 at 75%
3 at 85%
1+ at 95%

View Public Whiteboard

Back Squat Warm Up (No Measure)

400m run

then x2

10 KB SLDL

10 KB SDLHP

10 KB Swings

10 Jumping Air Squats

30 Sec Standing straddle

30 Sec Calf Stretch

Bs5: Back Squat (5-3-1+)

GPP 1: Metcon (Time)

3 Rounds

10 kb swings 35/26

10 burpees

GPP 2: Metcon (Time)

For time

45 snatches

95/65
If you cannot do as rx, see GPP 1.

COMP: Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Cool Down

25 ft walking Samson stretch

30 sec shoulder stretch

30 sec pigeon stretch

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