1600 SW 17th Ave
Ocala, FL 34471

06/24/2017

June 23, 2017

Announcements

CrossFit Ocalas Flag Football

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CrossFit Ocala – CrossFit

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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

Power clean skill

if comfortable with movement

3-3-3-3-3

Metcon (AMRAP – Rounds and Reps)

GPP

3 rounds

3 min amrap

6 power cleans 95/65

6 burpee over bar

rest 1 min

pick up where you left off

Metcon (AMRAP – Rounds and Reps)

Comp

3 rounds

3 min amrap

6 power cleans 135/95

6 burpee box jump 24/20

rest 1 min

pick up where you left off

Power Clean (3-3-3-3-3)

Cool Down

x3

10 good mornings

10 pass through

60 sec saddle

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