1600 SW 17th Ave
Ocala, FL 34471

3/2/2017

March 01, 2017

CrossFit Ocala – CrossFit

Back Squat
Take 90% of 1RM & Complete…
3 at 70 %
2 at 80%
3+ at 90%

View Public Whiteboard

Back Squat Warm Up (No Measure)

400m run

then x2

10 KB SLDL

10 KB SDLHP

10 KB Swings

10 Jumping Air Squats

30 Sec Standing straddle

30 Sec Calf Stretch

BS8: Back Squat (3-3-3+)

2: 3200 Teams of 2 (Time)

Teams of 2

3200m Row for time

Must be completed relay style 200m at a time

3: 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 samson lunge

30 sec pigeon stretch

30 sec elbow to heel

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