1600 SW 17th Ave
Ocala, FL 34471

06/06/2017

June 05, 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

CFO3 (No Measure)

400m run

x2

10 KB stiff leg deadlifts

10 KB sumo deadlift hi pulls

10 KB swings

10 goblet squats

60 sec standing straddle

Weightlifting

Deadlift EMOM x 5

5-5-5-5-5

135/95

185/135

225/155

275/225

Metcon (Time)

Teams of 2

1600 m row (400m at a time)

then

21-15-9-9-15-21

Deadlift 225/155

Burpees

Wall balls 20/15

then

1600 m row

Cool Down

x2

150 ft turf walk while doing pass throughs

60 sec elbow 2 heel

60 sec seated straddle

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