CrossFit Pinnacle Ocala – CrossFit
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 (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)
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
2017 10 01