1600 SW 17th Ave
Ocala, FL 34471

10/3/2016

October 02, 2016

Announcements

10/7 – No 7pm Class – Participating in Barbells for Blades. More info at https://www.facebook.com/events/1640094576305671/
10/15 – Friendly Fire Comp at the gym. Heats start at 9. Let us know if you’d like to compete or volunteer. Free to spectate
10/31 – Costume contest all day! Wear something you can WOD in 😀
Fit for kids & Ladies class MWF 5:30pm

CrossFit Ocala – CrossFit

Kipping Work (15 min)
L1: Strict Pull Up Practice
L2: Butterfly or C2B work

View Public Whiteboard

Warm-up (No Measure)

3 min Double Under Practice

2x

10 pass throughs

10 Air squats

30 sec squat hold

30 sec pigeon stretch (each)

30 sec calf stretch (each)

GPP: Metcon (Time)

30 Pull Ups

25 Double Unders*

15 Power Cleans (95/65)

50 Double Unders

15 Power Cleans 95/65)

25 Double Unders

30 Pull ups

*2x singles

COMP: Metcon (Time)

15 C2B Pull Ups

25 Double Unders

15 Power Cleans (135/95)

50 Double Unders

15 Power Cleans 135/95)

25 Double Unders

15 C2B Pull ups

Cool Down

200m row

2x

10 pass throughs

30 sec pigeon stretch (each)

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