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10.11.17

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CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Squat Clean (3-3-3-3-3)

*5 x 3 @ 80%

* Does not have to be touch and go. Immediate reset.

* Focus on that bounce used in the 1 and a quarter squats.

Metcon

Metcon (Time)

For time

5 Rounds

3 power cleans 115/80

3 hang squat cleans 115/80

3 thrusters 115/80

40′ handstand walk

20 abmat sit ups

40′ handstand walk
*scale handstand walk to 3 wall walks.

Pure Strength

Metcon (Weight)

4 Rounds (not for time)

3 Dead lifts 75%-80% of 1RM

7 KB/DB rows (7L/7R)