1600 SW 17th Ave
Ocala, FL 34471

10/24/2016

October 23, 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

Movement review

View Public Whiteboard

Warm-up (No Measure)

400m run

2x

10 air squats

10 pass throughs

10 good mornings

30 sec calf stretch (each)

30 sec pigeon stretch (each)

GPP: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

10 KB swings 53/35

10 SDLHP

400m run

COMP : Metcon (AMRAP – Rounds and Reps)

AMRAP 15

10 KB swings 70/53

10 SDLHP

400m run

Cool Down

25ft walking Lunge

30 sec elbow to heel (each)

30 sec calf stretch

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