1600 SW 17th Ave
Ocala, FL 34471

9/30/2016

September 29, 2016

CrossFit Ocala – CrossFit

Movement Review (10 Min)

View Public Whiteboard

CFO2 (No Measure)

400m run

then

x2

20 lunges

10 push up

15 leg swings

10 jump squat

15 sec samson stretch each side

GPP: Metcon (AMRAP – Rounds and Reps)

Teams of 2, 1 at a time, partitioned anyhow

AMRAP 18

30 Thrusters 75/55

30 Box Jumps 24/20

30 Cal Row

30 Toes to Rig

COMP: Metcon (AMRAP – Rounds and Reps)

Teams of 2, 1 at a time, partitioned anyhow

AMRAP 18

30 Thrusters 95/65

30 Box Jump Overs 24/20

30 Cal Row

30 Toes to Bar

Cool Down

200m Run/Walk/Row

2x

30 sec pigeon stretch

30 sec Elbow to Heel

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