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10/31/2018

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CrossFit Pinnacle Ocala – CrossFit

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Weightlifting

Bench Press based of 90% 1 rep

5/3/1

Set 1- 5 reps @75%

Set 2- 3 reps @85%

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

FITNESS

PERFORMANCE

Metcon (Time)

5 rounds

7 KB thrusters (AHAP)

10/7 Cal AB or 20/14 Cal Row