Main – WOD Weightlifting Front Squat (6×2 @ 80%) Metcon (Time) 30-25-20-15-10 Calorie Row Deadlift 185/135# 15 min TC RX+ .....
Main – WOD Urban Obstacle Course (No Measure) Downtown Ocala will be your gym – follow your Coach. Grace (Time) .....
Main – CrossFit Lite (No Measure) 200m Run 50 Jumping Jacks 10 Push-ups 10 Sit-ups 10 Squats 20 Pass Thru .....
Main – CF Endurance Metcon (Time) 800m Warm Up Roll out feet + calf/hamstring band stretches 2 Mile Temp Run
Main – CrossFit Lite (No Measure) 400 m Run or Row 50 Jumping Jacks 10 Push-ups 10 Sit-ups 10 Squats .....
Main – CrossFit Lite Front Rack Lunge (3 x 10 reps — stationary lunges) Metcon (Time) 4 RFT: 300m Row .....
Main – CF Endurance Metcon (Time) –800m Warm-Up –Roll out foot (Lx ball), hamstrings, quads and glutes –hopping drills Short .....
Main – CrossFit Lite (No Measure) 400 m Run 50 Jumping Jacks 10 Push-ups 10 Sit-ups 10 Squats 20 Pass .....
Main – WOD The 500m Max Effort Row is optional and is listed for your ease in reporting your results .....
