1600 SW 17th Ave
Ocala, FL 34471

2/19/2016

February 18, 2016

CrossFit Ocala – CrossFit

skill

Rowing Efficiency

View Public Whiteboard

(No Measure)

400m run

then x2

15 air squats

10 push ups

10 ring rows

15 pass through

Metcon (AMRAP – Reps)

GPP

4 Rounds

2 min max effort row for cal

30 sec rest

2 min max box jumps 24/20

30 sec rest

Metcon (AMRAP – Reps)

Comp

4 rounds

2 min max effort muscle ups on RINGS

30 sec rest

2 min max box jumps 30/24

30 sec rest

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