1600 SW 17th Ave
Ocala, FL 34471

3/9/2017

March 08, 2017

CrossFit Ocala – CrossFit

Take 90% 1RM & complete…
5 @ 75%
3 @ 85%
1+ @ 95%
Next 2 Thursdays will be a 1RM attempt

View Public Whiteboard

Squat Warmup (No Measure)

400m Run or Row

2x

10 KB Swings

10 Straight Legged KB Deadlift

5 inch worms

10 jumping air squats

30 sec pigeon stretch

BS 10: Back Squat (5-3-1+)

3200 Teams of 2 (Time)

Teams of 2

3200m Row for time

Must be completed relay style 200m at a time

3600 Teams of 3 (Time)

Teams of 3

3600m Row for time

Must be completed relay style 300m at a time

Cool Down

25ft walking samson lunge

30 sec pigeon stretch

30 sec elbow to heel

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