1600 SW 17th Ave
Ocala, FL 34471

06/16/2017

June 15, 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

Skill

Hand stand walk / shoulder taps inverted / shoulder taps pushup position

CFO5 (No Measure)

2 min of dubs / practice

then

x2

10 push up

10 squats

then

x2

10 pass through

30 sec squat hold

30 sec elbow 2 heel

Metcon (AMRAP – Rounds and Reps)

Gpp

12 min amrap

21 KB swings 53/35

12 shoulder taps (plank)

1 suicide sprint

Metcon (AMRAP – Rounds and Reps)

Comp

12 min amrap

21 KB swings 53/35

1 wall walk + 12 shoulder taps

(on wall inverted)

1 suicide sprint

RX+ 25 ft HS walk for shoulder taps

Cool Down

50 pass through on turf walking back and fourth

then

60 sec forearm stretch

60 sec pigeon stretch each side

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