1600 SW 17th Ave
Ocala, FL 34471

4/11/2017

April 10, 2017

CrossFit Ocala – CrossFit

Bent Over Row (barbell or DB) 5 sets of 3 reps (20 minutes)

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

BOR: Bent Over Row (5 sets of 3 reps)

GPP: Metcon (Time)

4 Rounds For Time

15 Box jumps 24/20

400m run

COMP: Metcon (Time)

4 Rounds For Time

15 Box jumps 30/24

400m run

Cool Down

200m walk

30 sec pigeon stretch

30 sec elbow to heel

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