1600 SW 17th Ave
Ocala, FL 34471

06/20/2017

June 19, 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

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 –>

Back Squat (5-5-5-5-5)

work up to a heavy 5 set no fails!!

Metcon (Time)

GPP

150 wall balls for time 20/15 10ft/8ft

If you drop the ball or movement stops you must complete a 200m run

20 min cap

Metcon (Time)

comp

150 wall balls for time 20/15 10ft/9ft

If you drop the ball or movement stops you must complete a 400m run

20 min cap

Cool Down

200m walk

then x2

60 sec squat hold

60 sec saddle

60 sec calf stretch

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text