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10/30/2018

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CrossFit Pinnacle Ocala – CrossFit

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Weightlifting

Deadlift based off 90% 1rep

5/3/1

Set 1- 5 reps @75%

Set 2- 3 reps @85%

Set 3- 1+ reps @95%
1+ means AMRAP at that %

FITNESS

Metcon (Time)

10 rounds

10 back squats @ moderate load

1 rope climb (3 seated ring pull-ups)

PERFORMANCE

Metcon (Time)

10 rounds

10 back squats 225/155

1 rope climb