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7/26/2019

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CrossFit Pinnacle Ocala – CrossFit

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Metcon (Time)

4 Rounds for Time

200m Run

14 KB Snatch 53/35 R

14 Back Step Lunge w/KB OH

53/35 R

200m Run

14 KB Snatch L

14 Back Step Lunges w/KB OH L

________________

Core Finisher (50:00 – 60:00)

3 Rounds

For Quality

30 sec Weighted Plank 45/35

AMRAP Plank

Rest 60 sec

EXTRA CREDIT

*HIGHLY SUGGEST*

DONE BEFORE OR AFTER CLASS

4 Rounds For Quality

• 4 Turkish Get-ups (ea/s) https://www.youtube.com/watch?v=ixEdyKBR6zY

• 10 Y-T-Ws https://www.youtube.com/watch?v=GHIc4YZIQGc

• 10 Plank March’s (ea/s) https://www.youtube.com/watch?v=Uw83y7v63W8