1600 SW 17th Ave
Ocala, FL 34471

06/05/2017

June 04, 2017

Announcements

Bacon Beat Down
Daytona ocean center
June 23-25
http://thebaconbeatdown.com/
CrossFit Ocalas Flag Football

https://www.facebook.com/events/157538358118733/?acontext=%7B%22source%22%3A5%2C%22page_id_source%22%3A252884141581685%2C%22action_history%22%3A[%7B%22surface%22%3A%22page%22%2C%22mechanism%22%3A%22main_list%22%2C%22extra_data%22%3A%22%7B%5C%22page_id%5C%22%3A252884141581685%2C%5C%22tour_id%5C%22%3Anull%7D%22%7D]%2C%22has_source%22%3Atrue%7D

CrossFit Ocala – CrossFit

View Public Whiteboard

Warm-up

x2

30 dubs or 10 attempts

10 frog squats

10 strict pushups

10 pass through

then x2

5 strict press empty bar

5 push press

5 push jerks

Weightlifting

Split Jerk skill

Metcon (Time)

Gpp

7 Rounds

7 Sh-2-OH 95/65 (must be UB to be RX)

14 Box Jumps 24/20

(14 min time cap)

Metcon (Time)

Comp

7 Rounds

7 Sh-2-OH 135/95 (must be UB to be RX)

14 Box Jumps 24/20

(14 min time cap)

Cool Down

200m walk

x2

30 sec calf stretch

10 pass throughs

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