1600 SW 17th Ave
Ocala, FL 34471

10/18/2016

October 17, 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

Front Squats
Take 90% and complete…
5 @75%
3 @85%
1+@95%

View Public Whiteboard

CFO2 (No Measure)

400m run

then

x2

20 lunges

10 push up

15 leg swings

10 jump squat

15 sec samson stretch each side

FS: Front Squat (5-3-1+)

GPP: Metcon (AMRAP – Rounds and Reps)

AMRAP 5

10 Shoulder to Overhead 95/65

15 Burpees

Rest 1 min, then Repeat for another round, pick up where you left off, score is total number of rounds plus reps.

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 5

10 Shoulder to Overhead 115/85

15 Burpees (6 inch target

Rest 1 min, then Repeat for another round, pick up where you left off, score is total number of rounds plus reps.

Cool Down

200m walk/run/row

30 sec elbow to heel

30 sec bar hang

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