1600 SW 17th Ave
Ocala, FL 34471

2/18/2017

February 17, 2017

CrossFit Ocala – CrossFit

Toes to bar efficiency

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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

Metcon (AMRAP – Reps)

Earn it style workout (similar to 15.2)

Every 3 minutes for as long as

possible complete:

From 0:00-3:00

2 rounds of:

3 toes to bar

3 Burpees

From 3:00-6:00

2 rounds of:

6 toes to bar

6 Burpees

From 6:00-9:00

2 rounds of:

9 toes to bar

9 Burpees

From 9:00-12:00

2 rounds of:

12 toes to bar

12 Burpees

Keep increasing reps until athlete cannot complete prescribed reps within 3 minutes. Do NOT start early on each movement…treat this like a death by.
There is NO GPP option today, we are gearing up for the open. If you cannot do as Rx, see the scaling options below…

2x Toe to Rig or strict knee raises

1x Strict leg raise or knees to elbow

OR AT COACH LOTTE’S DISCRETION!

Cool Down

200m walk

10 pass throughs

30 sec pigeon stretch

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