1600 SW 17th Ave
Ocala, FL 34471

4/4/2017

April 03, 2017

CrossFit Ocala – CrossFit

15 minutes to establish a heavy single power clean

View Public Whiteboard

CFO3 (No Measure)

400m run or row, or 2 minutes dub practice

then x2

10 Air Squats

10 Good Mornings

5 inch worms

10 Leg Swings Each

30 sec Elbow to heel (each)

PC: Power Clean (1RM)

Metcon (AMRAP – Rounds and Reps)

Take 40% of today’s heavy single and complete…

AMRAP 9

5 Power Cleans

10 alternating lunge steps (can be walking if space allows)

Cool Down

200m walk

10 good mornings

30 sec pigeon stretch

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