1600 SW 17th Ave
Ocala, FL 34471

10/14/2016

October 13, 2016

Announcements

10/7 – No 7pm Class – Participating in Barbells for Blades. More info at https://www.facebook.com/events/1640094576305671/
10/15 – Friendly Fire Comp at the gym. Heats start at 9. Let us know if you’d like to compete or volunteer. Free to spectate
10/31 – Costume contest all day! Wear something you can WOD in 😀
Fit for kids & Ladies class MWF 5:30pm

CrossFit Ocala – CrossFit

Muscle Up Progressions on the Bar (10 min)

View Public Whiteboard

Warm-up (No Measure)

2x

200m Run

10 pass throughs

10 air squats

5 inch worms

30 sec pigeon stretch (each)

GPP: Metcon (AMRAP – Rounds and Reps)

AMRAP 18

Teams of 2, 1 person working completes the entire round.

3 Pull Ups

6 Sit Ups

9 Wall Balls

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 18

Teams of 2, 1 person working completes the entire round.

3 Bar Muscle Ups

6 GHDSU

9 Wall Balls (20/14 9ft)

Cool Down

200m run/row/walk

2x

30 sec squat hold

30 sec standing straddle

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