1600 SW 17th Ave
Ocala, FL 34471

06/27/2017

June 26, 2017

Announcements

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 –>

Skill/Strength

1 Power Snatch + 3 OHSQ

This will be a 15 min skill sesh!!

Beginner/Intermediate members work in small group with coach. Working up to a weight for the workout

Adv. members work for 15min on heavy but clean sets

5 sets of the complex

Metcon (AMRAP – Rounds and Reps)

Gpp

15 min amrap

30 dubs

1 suicide run with med ball 20/15

15 OHSQ 75/55

Metcon (AMRAP – Rounds and Reps)

Comp

15 min amrap

60 dubs

1 suicide run with plate 45/35

15 OHSQ 115/85

RX+ unbroken dubs

Cool Down

suicide walk

then

x2

60 sec twisted cross

60 sec saddle

60 sec elbow 2 heel

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