1600 SW 17th Ave
Ocala, FL 34471

05/23/2017

May 22, 2017

Announcements

Bacon Beat Down – 6/23-6/25 – http://thebaconbeatdown.com/
Rex Rumble – 7/29 – http://www.boxtribetracker.com/1931/web/
Deuces Wild 8/5 – register at http://www.boxtribetracker.com/1964/web/
Return of Express Class! Mondays & Wednesdays from 12:15 to 12:45pm! Starts May 1st!

CrossFit Ocala – CrossFit

View Public Whiteboard

Warm-up C (No Measure)

400 m run

Then;

2 Rounds of

50ft Bear Crawl

50ft High-Kick

50ft Broad Jump

50ft Side Lunge

50ft High-Knee Skip

Metcon (Time)

GPP

3 Rounds

21 Box Jumps 24/20

15 Deadlifts 225/155

9 UB Wall Balls 20/15 10ff/8ft

Metcon (Time)

Comp

3 Rounds

21 Box Jumps 30/24

15 Deadlifts 275/185

9 UB Wall Balls 20/15 10ff/9ft

Deadlift (5-5-5-5-5)

5 sets of 5 progressive loading
record heaviest set

Cool Down

3 rounds

30 sec elbow to heel

30 sec standing straddle

30 sec piegion each side

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