1600 SW 17th Ave
Ocala, FL 34471


July 09, 2017

CrossFit Ocala – CrossFit


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CFO4 (No Measure)


200m row/run

10 jump squats

30 sec Samson stretch each side

10 push press empty bar

10 pass through


Today is the day. we will be working to a heavy 1 rm. we will work the following complexes to prime up

1st – 3 sets of 1 jerk balance + 1 pause Jerk + 1 split jerk

2nd – 3 sets of 2 split jerks

then start working singles from the rack

2k Row (Time)

Max Effort 2k Row

Split Jerk (1 rm)

Cool Down

200m walk with pvc pipe doing pass throughs


60 sec forearm stretch

60 sec twisted cross

60 sec piegion

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