1600 SW 17th Ave
Ocala, FL 34471

10/8/2016

October 06, 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

Rope Climb Fundamentals (15 min)

View Public Whiteboard

Warm-up (No Measure)

400m Row

2x

10 good mornings

5 inch worms

30 sec pigeon stretch (each)

30 sec standing straddle

GPP: Metcon (Time)

Teams of 2, 1 person completes a round at a time for a total of 10 rounds per team.

1 rope climb

5 deadlifts 225/155

200m row

COMP: Metcon (Time)

Teams of 2, 1 person completes a round at a time for a total of 10 rounds per team.

1 rope climb

5 deadlifts 275/185

200m row

Cool Down

Cool down

200m row

10 good mornings

30 sec forward fold

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