1600 SW 17th Ave
Ocala, FL 34471

3/1/2017

February 28, 2017

CrossFit Ocala – CrossFit

Movement review

View Public Whiteboard

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

GPP: Metcon (Time)

3 Rounds for Time

10 deadlifts 155/105

20 wall balls 20/14

400m run with medball

COMP: Metcon (Time)

3 Rounds for Time

10 deadlifts 225/155

20 wall balls 20/14 (9ft)

400m run with medball

Cool Down

25 ft walking Samson lunge

30 sec pigeon stretch

30 sec standing straddle

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