1600 SW 17th Ave
Ocala, FL 34471

10/19/2016

October 18, 2016

Announcements

10/26 – Breast Cancer Awareness Day – Please wear PINK and we will be collecting donations for the PINK FUND http://www.pinkfund.org/
10/28 – Deadlift Comp at the Zone – 6pm
10/31 – Costume contest all day! Wear something you can WOD in 😀
Fit for kids & Ladies class MWF 5:30pm

CrossFit Ocala – CrossFit

Pull Up Work
L1: Kip Fundamentals
L2: 25 Banded Strict Pull Ups
L3: 5 Sets of 5-10 Strict Pull Ups

View Public Whiteboard

Warm-up (No Measure)

2x

200m run

10 pass throughs

5 inch worms

30 sec calf stretch (each)

30 sec pigeon stretch (each)

GPP: Metcon (Time)

For Time

600m Run

21 Pull Ups

400m Run

15 Pull Ups

200m Run

9 Pull Ups

COMP: Metcon (Time)

For Time

600m Run

21 Chest to Bar Pull Ups

400m Run

15 Chest to Bar Pull Ups

200m Run

9 Chest to Bar Pull Ups

Cool Down

200m Walk/Run Row

30 sec pigeon stretch (Each)

30 sec standing straddle

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