1600 SW 17th Ave
Ocala, FL 34471

06/23/2017

June 22, 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

Hang KB snatch

Warm-up

200m run

then

x2

10 leg swings

10 frog squats

10 push ups

10 pass through

then

200 M row

Metcon (Time)

Gpp

Workout starts and ends with a 400m run

21-15-9

Hang KB snatch Right

Hang KB snatch Left

30 Dubs after each round

(RX + unbroken dubs)

35/26

Metcon (Time)

Comp

workout starts and ends with a 500m row

21-15-9

Hang KB snatch Right

Hang KB snatch Left

50 UB Dubs after each round

53/35

Cool Down

200 m walk

then

x2

60 sec forearm stretch

60 sec standing straddle

60 sec seal stretch

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