1600 SW 17th Ave
Ocala, FL 34471

2/6/2017

February 05, 2017

CrossFit Ocala – CrossFit

HSPU

View Public Whiteboard

CF1 (No Measure)

400m run

x2

10 pass throughs

10 ring rows

10 leg swings

10 Push Ups

30 sec standing straddle

GPP: Metcon (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 115#/85#

6 Handstand Push-ups

3 Cleans

9 Handstand Push-ups

3 Cleans

12 Handstand Push-ups

6 Cleans,

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

COMP: CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Cool Down

200m walk

30 sec pigeon stretch

30 sec shoulder stretch

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