1600 SW 17th Ave
Ocala, FL 34471

10/20/2016

October 19, 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

10 sets of this complex…
Clean Pull + Squat Clean + Split Jerk
Do NOT go above 80% of your squat clean without coach approval

View Public Whiteboard

Warm-up (No Measure)

400m Row

2x

10 kb swings

10 pass throughs

10 air squats

30 sec pigeon stretch (each)

30 sec calf stretch (each)

Weightlifting

10 sets of this complex…

Clean Pull + Squat Clean + Split Jerk

Do NOT go above 80% of your squat clean without coach approval

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