1600 SW 17th Ave
Ocala, FL 34471

2/17/2017

February 16, 2017

CrossFit Ocala – CrossFit

Movement Review

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 12

Teams of 2, one person completes a round at a time…

25 ft Overhead KB walking lunge 35/26 RIGHT ARM

5 KB Snatch R

5 KB snatch L

25 ft Overhead KB walking lunge LEFT ARM

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

Teams of 2, one person completes a round at a time…

25 ft Overhead Walking DUMBBELL lunge 50/35 RIGHT

5 DB Snatches Right

5 DB Snatches Left

25 ft Overhead DB Lunge LEFT

Cool Down

200m walk

30 sec pigeon stretch

30 sec straddle

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