1600 SW 17th Ave
Ocala, FL 34471

3/28/2017

March 27, 2017

CrossFit Ocala – CrossFit

Overhead Squat
5 sets of 3 reps ascending in weight

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

OHS: Overhead Squat (5 sets of 3 Reps ascending in weight)

Record heaviest set

GPP: Metcon (Time)

21-15-9

Overhead Squats 75/55

Box Jumps 24/20

COMP: Metcon (Time)

21-15-9

Overhead Squats 95/65

Box Jumps 30/24

Cool Down

200m walk

30 sec pigeon stretch

30 sec shoulder stretch

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