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10.02.17

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CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Front Squat (3-3-3-3)

*3 Front squats/ 6 Back squats

*Front squats will be 1 and a quarter squats, same as last week different percentages. 1 set @ 65%, 70%, 75%, 75%

* Immediately finishing Front Squats perform 6 BACK SQUATS!!

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minute Amrap

8 KB/DB thrusters 53/50(men) 35(women)

8 Front rack lunges (Crossfit standards)

16 pull ups (scaled: strict ring rows)

Pure Strength

Metcon (No Measure)

4 Rounds (not for time)

50 meter Sled drag.

6 tire flips.
*Sled drag. Same as last week try and go heavier without having to stop.

* Tire flips are to be done immediately after drag, jog to the tire and start.

* rest as needed between rounds