1600 SW 17th Ave
Ocala, FL 34471

3/21/2017

March 20, 2017

CrossFit Ocala – CrossFit

Skill/ Strength (15 minutes)
L1: Pull Up Fundamentals
L2: 3 sets of 10 Banded strict pull ups
L3: 5 sets of 5-10 strict pull ups
L4 – Bar MU Progressions/Practice

View Public Whiteboard

CFO Warm Up 1 (No Measure)

400m run

Then x2

5 inch worms

10 Jump squats

10 pass throughs

30 sec Samson stretch

30 sec forearm stretch

30 sec E-2-H

Gymnastics

Skill/ Strength (15 minutes)

L1: Pull Up Fundamentals

L2: 3 sets of 10 Banded strict pull ups

L3: 5 sets of 5-10 strict pull ups

L4 – Bar MU Progressions/Practice

GPP: Metcon (Time)

5 Rounds For Time

5 Pull Ups

10 Front Squats 95/65

200m Run
20 min cap

COMP: Metcon (Time)

5 Rounds For Time

3 Bar Muscle Ups

10 Front Squats 135/95

200m Run
20 min cap

Cool Down

25 ft walking samson stretch

10 pass throughs

30 sec elbow to heel

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