1600 SW 17th Ave
Ocala, FL 34471

06/09/2017

June 08, 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


CFO1 (No Measure)

x2

200 M row

10 Frog Squats

10 Pass through

10 Push ups

30 sec squat hold

30 sec E-2-H

Metcon (5 Rounds for time)

5 rounds

4 min to complete a 400m Run and 20 sit ups

rest remainder of the time.

score is time left in each round

Cool Down

x2

200m walk

60 sec seal stretch

60 sec elbow to heel

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