1600 SW 17th Ave
Ocala, FL 34471

05/24/2017

May 23, 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

2 min of double under practice

then

x2

10 air squats

30 sec squat hold

30 sec seal stretch

10 pass through

10 push up

Pull-ups (5 sets max effort strict)

Metcon (AMRAP – Reps)

Lowest round counts

8 rounds each movement

30 sec work : 15 sec rest

dubs

burpees

Cool Down

25 foot walking Samson stretch

30 sec calf stretch

30 sec seal stretch

500m Row (Time)

Max Effort 500m Row

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