1600 SW 17th Ave
Ocala, FL 34471

06/12/2017

June 11, 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

Skill

Split jerk footwork drills

we will be working on a similar drill to the video

https://www.youtube.com/watch?v=2PS8E5bIk88

CFO4 (No Measure)

x2

200m row/run

10 jump squats

30 sec Samson stretch each side

10 push press empty bar

10 pass through

Metcon (Time)

gpp

teams of 2

100 sh-2-oh 115/80

every 60 sec starting at 0:00

6 burpees

partition any how

Metcon (Time)

Comp

100 sh-2-oh for time 135/95

EMOM starting at 0:00

complete 6 bar muscle ups

partition anyhow

Cool Down

50 pass throughs walking up and down turf. slow and breathe

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