1600 SW 17th Ave
Ocala, FL 34471

10/21/2016

October 20, 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

Rope Climb Fundamentals
Thruster Review

View Public Whiteboard

Warm-up (No Measure)

400m Run

2x

10 Pass throughs

10 air squats

5 inch worms

30 sec elbow to heel stretch (each)

GPP: Metcon (Time)

Teams of 2, partitioned anyhow…

42 Thrusters 95/65

6 Rope Climbs

30 Thrusters 95/65

4 Rope Climbs

18 Thrusters

2 Rope Climbs

*Can Sub 3 up-down-ups for 1 rope climb

COMP: Metcon (Time)

Teams of 2, partitioned anyhow…

42 Thrusters 115/85

6 Rope Climbs

30 Thrusters 115/85

4 Rope Climbs

18 Thrusters

2 Rope Climbs

*Can Sub 3 up-down-ups for 1 rope climb

Cool Down

200m walk/run/row

30 sec pigeon stretch (each)

30 sec twisted cross (each)

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