1600 SW 17th Ave
Ocala, FL 34471

06/01/2017

May 31, 2017

CrossFit Ocala – CrossFit

Bench

warm up
then
75% x 5
85% x 3
95% x 1+

View Public Whiteboard


Warm-up

x2

200m run

5 burpees

10 air squats

15 pass through

60 sec twisted cross each side

Bench Press (1+)

Metcon (AMRAP – Rounds and Reps)

Gpp

12 min amrap

20 box jumps 24/20

30 dubs

150ft farmer carry 53/35

(if you set the kbs down asses a 5 burpee penalty to continue)

if time is called on farmers carry every 25ft is one rep

Metcon (AMRAP – Rounds and Reps)

comp

12 min amrap

25 box jumps 24/20

50 dubs

150ft farmer carry 70/53

(if you set the kbs down asses a 8 burpee penalty to continue)

if time is called on farmers carry every 25ft is one rep

Cool Down

200m walk

then

x2

60 sec calf stretch

60 sec forearm stretch

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