1600 SW 17th Ave
Ocala, FL 34471

3/16/2017

March 15, 2017

CrossFit Ocala – CrossFit

25 minutes to establish new 1RM Back Squat

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CF 04 – Squat (No Measure)

400m run or row, or 2 min dub practice

Then 2x

10 pass throughs

10 air squats

10 leg swings per leg

30 sec calf stretch

30 sec pigeon stretch

1RMBS: Back Squat (1 Rep max attempt 1)

3200: 3200 Teams of 2 (Time)

Teams of 2

3200m Row for time

Must be completed relay style 200m at a time

3600: 3600 Teams of 3 (Time)

Teams of 3

3600m Row for time

Must be completed relay style 300m at a time

Cool Down

25 ft walking samson lunge

30 sec pigeon stretch

30 sec elbow to heel

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