1600 SW 17th Ave
Ocala, FL 34471

2/23/2017

February 22, 2017

CrossFit Ocala – CrossFit

Back Squat
Take 90% of 1RM and complete…
5 at 65%
5 @75%
5+ at 85%

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

BS: Back Squat (5-5-5+)

3200 Teams of 2 (Time)

Teams of 2

3200m Row for time

Must be completed relay style 200m at a time

3600 Teams of 3 (Time)

Teams of 3

3600m Row for time

Must be completed relay style 300m at a time

Cool Down

60 sec pigeon stretch on each leg

60 sec standing straddle

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