1600 SW 17th Ave
Ocala, FL 34471

4/5/2017

April 04, 2017

CrossFit Ocala – CrossFit

EMOM 8
1 Power Snatch + 1 Snatch Balance

View Public Whiteboard

CFO warm up 2 (No Measure)

X2

200m run/row

10 Push Ups

10 ring rows

10 pass throughs

10 good mornings

30 sec squat hold

PSN+B: Power Snatch + Snatch Balance

L1 – Light weight for form practice

L2: <40% 1 RM
L3: <50% 1RM
L4: <60% 1RM

GPP: Metcon (AMRAP – Rounds and Reps)

Ascending Ladder for 10 Minutes

Power Snatch 75/55

Burpees

COMP: Metcon (AMRAP – Rounds and Reps)

Ascending Ladder for 10 Minutes

Power Snatch 95/65

Burpees over the bar

Cool Down

200m walk

30 sec pigeon stretch

30 sec elbow to heel

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