1600 SW 17th Ave
Ocala, FL 34471

06/13/2017

June 12, 2017

Announcements

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

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CrossFit Ocala – CrossFit

 

View Public Whiteboard

CFO2 (No Measure)

10 – 3 count jumping jacks

then

50 ft walking hi kick –>

50 ft walking lunge –>

50 ft karaoke –>

50 ft butt kicks –>

50 ft hi knees –>
Jog out to the end after each movement

Max Height Box Jump (Distance)

Max Height Box Jump
15 min

Standing box jump NO RUN!!!

this is an at your own risk movement. If you are uncomfortable don’t do it!!

Metcon (Time)

GPP

400 m run

then

21-15-9

Deadlift 185/135

box jumps 24/20

then

400m run

Metcon (Time)

Comp

400m run

then

15-12-9

Power clean 185/135

box jumps 30/24

then

400m run

Cool Down

200m walk

then

x2

30 sec calf stretch

30 sec elbow to heel

30 sec pigeon

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