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11.07.17

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CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Back Squat (3-3-3-3)

* 20 minutes to build to a heavy 3 rep

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

1 power clean 135/95

1 front squat 135/95

1 box jump 24/20

200m run

2 power clean 135/95

2 front squats 135/95

2 box jumps 24/20

200m run….3,3,3 etc

score is number reached = rounds + reps. Example

completed round of 5 = 5 pc, 5 fs, 5 bj + however many reps completed of 6.
*score is number reached = rounds + reps. Example

completed round of 5 = 5 pc, 5 fs, 5 bj + however many reps completed of 6.

* Squat clean is NOT allowed.

*Rx+ = 205/135