1600 SW 17th Ave
Ocala, FL 34471

06/26/2017

June 25, 2017

Announcements

CrossFit Ocalas Flag Football

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CrossFit Ocala – CrossFit

View Public Whiteboard

CFO4 (No Measure)

x2

200m row/run

10 jump squats

30 sec Samson stretch each side

10 push press empty bar

10 pass through

Weightlifting

Jerk Complex

20 min

1 jerk balance + 1 split jerk

this is strictly skill work. will be working off the rack in pairs or small groups. We will be using weight but nothing heavier than 115/85, work up slow, and get as many practice reps as possible.

Metcon (AMRAP – Reps)

Gpp

Teams of 2

3 rounds

1 Min ME Burpee box jumps 24/20

1 min ME Sh-2-Oh 95/65

1 min rest

Metcon (AMRAP – Reps)

Comp

Teams of 2

3 rounds

1 Min ME Burpee box jumps 30/24

1 min ME Sh-2-Oh 115/85

1 min rest

Cool Down

200m walk

x2

30 sec twisted cross

30 sec forearm stretch

30 sec archer

10 pass throughs

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