1600 SW 17th Ave
Ocala, FL 34471

10/28/2016

October 27, 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

Tire Flip Fundamentals (10 min)

View Public Whiteboard

CFO2 (No Measure)

400m run

then

x2

20 lunges

10 push up

15 leg swings

10 jump squat

15 sec samson stretch each side

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

Teams of 2, Both partners working at the same time…

Partner A – Rows 200m

Partner B – Completes a tire flip across (width wise) on the turf.

Score is total number of rounds (above constitutes as 1 round) + any additional meters on the rower.

Cool Down

200m walk/run

30 sec pigeon stretch

30 sec elbow to heel

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