1600 SW 17th Ave
Ocala, FL 34471

06/10/2017

June 09, 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

600m jog

x2

15 squats

10 push ups

5 pull up/ring row

then

x2

60 sec saddle

60 sec seated straddle

Skill

Ring push up / dips

Metcon (Time)

GPP

10-1

Ring Push ups

tire flips

20 dubs after each round

Metcon (Time)

Comp

10-1

Ring dips

Power snatch 95/65

25 UB dubs

Cool Down

200 m walk

then

x2

25ft walking Samson stretch

60 sec saddle position

60 sec elbow to heel stretch

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