1600 SW 17th Ave
Ocala, FL 34471

3/23/2017

March 22, 2017

CrossFit Ocala – CrossFit

20 min to establish 1RM Back squat

View Public Whiteboard

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

BS1RM: Back Squat (1RM)

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

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text