1600 SW 17th Ave
Ocala, FL 34471

06/14/2017

June 13, 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

rope climbs

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 (Time)

4 rounds

25 sit ups

25 ft walking lunge

25 ft sled push 25 ft sled pull

Metcon (Time)

Comp

4 rounds

15 toe 2 bar

25ft front rack walking lunge 45/35 (do not drop bar)

2 rope climbs (ladies 2-12 ft climbs)

Cool Down

200m walk

then

x2

30 sec calf stretch

30 sec e-2-h

30 sec forearm stretch

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text