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09.06.17

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CrossFit Pinnacle Ocala - CrossFitWeightliftingPush Press (3-3-3-3-3-3-3-3-3-3)*10m EMOM 3 PP (from ground) *same weight throughout EMOM.MetconAnnie (Time)50-40-30-20-10 Double-unders Sit-ups*10 minute cap *Rest 5 minutes from Cap time before starting next wod.MetconMetcon (Time)5 Rounds 10 KB/DB Snatch 53/35 10 KB/DB FRL 10m Cap*2 KBs/DBs for the lunges. One in each hand.

09.05.17

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CrossFit Pinnacle Ocala - CrossFitWeightliftingBack Squat (7-7-7-7)4 challenging sets of 7 20 minutes.MetconMetcon (Time)2 Rounds for Time 20 Wallballs (20/14) 15 HSPU 10 Deadlifts (225/155) 5 Bar Muscle Ups15m cap Rx+ = 25/16lb WB, 45/25 deficit hspu, 275/185 DL, Ring MU *Please defer heavy wallballs to those doing the entire…