1600 SW 17th Ave
Ocala, FL 34471

2/20/2017

February 19, 2017

CrossFit Ocala – CrossFit

Movement review

View Public Whiteboard

CFO Warm Up 1 (No Measure)

400m run

Then x2

5 inch worms

10 Jump squats

10 pass throughs

30 sec calf stretch

30 sec E-2-H

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

9 Deadlifts 155/105

12 push-ups (any style)

15 box jumps 24/20
Please adhere to the workout weights…Do not try to Rx + by going heavier on the deadlifts.

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk
Start immediately after the AMRAP.

Cool Down

200m walk

30 sec pigeon stretch

30 sec elbow to heel

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