1600 SW 17th Ave
Ocala, FL 34471

3/15/2017

March 14, 2017

CrossFit Ocala – CrossFit

1. Strength (15 minutes)
5 sets of 3 Power Cleans Ascending in Weight. Record heaviest set with good form.
2. Skill (10 minutes)
Handstand Push Ups

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

PC: Power Clean (5 Sets of 3 Ascending In Weight)

Record heaviest set with good form. Should be touch and go

GPP: Metcon (AMRAP – Rounds and Reps)

AMRAP 7

10 Power Cleans 115/85

20 push-ups

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 7

10 Power Cleans 135/95

10 Handstand push-ups

Cool Down

200m Walk

10 pass throughs

30 sec pigeon stretch

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