1600 SW 17th Ave
Ocala, FL 34471

06/19/2017

June 18, 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

CFO1 (No Measure)

x2

200 M row or run

10 Frog Squats

10 Pass through

10 Push ups

30 sec squat hold

30 sec E-2-H

Weightlifting

Pause Jerk

this will be done in a group

3 sec pause in dip position

https://www.youtube.com/watch?v=wIv9MonbjNI

Metcon (AMRAP – Reps)

Teams of 3

15 min ME Calorie Row

1 partner starts on Rower, 1 Partner Starts on Sled, 1 partner is resting. 3-2-1 go Partner a starts on rower, partner b completes a 150ft sled push, partner c is resting. The partner on the sled moves to the rower, the person on the rower moves to the rest and the partner who was resting then goes to the sled. Score is total calories on rower.

Cool Down

200m walk

then

x2

60 sec saddle

60 sec e-2-h

60 sec squat hold

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