1600 SW 17th Ave
Ocala, FL 34471

05/31/2017

May 30, 2017

CrossFit Ocala – CrossFit

View Public Whiteboard

Warm-up

x2

30 dubs or 10 attempts

25 foot walking lunge

25 foot walking hi kick

10 squats

10 pass throughs

10 shoulder circles forward

10 shoulder circles backwards

Skill

Hand Stand Push ups

Metcon (AMRAP – Rounds and Reps)

GPP

Teams of 2 partition anyhow

20 min amrap

4 pull ups

8 HR push ups

12 KB swings 53/35

Metcon (AMRAP – Rounds and Reps)

Comp

Team Nate

2 person teams

You do a round I do a round

20 min am rap

2 Ring muscle ups

4 HSPU

8 KB swings 70/53

Cool Down

300 ft interlock hands on head walk

(turf down and back breathe!!!!)

20 pass through

60 sec pigeon stretch on each leg.

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