1600 SW 17th Ave
Ocala, FL 34471

10/25/2016

October 24, 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

Strict Press
Take 90% of 1RM and Complete…
5 @ 75%
3 @ 85%
1+ @ 95%

View Public Whiteboard

Warm-up (No Measure)

400m Run

2x

10 pass throughs

10 Jumping Air Squats

10 Leg Swings (Each)

30 sec squat hold using rig

30 sec standing straddle

SP: Shoulder Press (5-3-1+)

GPP: Metcon (Time)

21-15-9

Toes to Rig

Wall Balls 20/14

COMP: Metcon (Time)

21-15-9

Toes To Bar

Wall Balls 20/14 (9ft)

Cool Down

200m Walk/Run/Row

30 sec pigeon stretch

30 sec saddle stretch

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