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06.14.17

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Announcements

NO OPEN GYM ON FATHER’S DAY, SUNDAY JUNE 18TH!!!

CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Back Squat (6-6-6-6)

*20 minutes to perform 4 x 6 @ 74%

Metcon

Metcon (Time)

4 Rounds

9 Dead lifts 135/95

12 toes to bar

9 hang power cleans 135/95

12 box jumps 24/20
*20 minute cap

Pure Strength

Metcon (Weight)

A) Romanian Dead lifts 3 x 6 @ 60% of 1RM DL

B) Bulgarian split squats 4 x 12 (6L/6R) DB or KB athlete chooses weight
*score is RDL weight