1600 SW 17th Ave
Ocala, FL 34471

4/12/2016

April 11, 2016

Announcements

Mobility Class Tues/Thurs 6:30pm
Southeast Regionals May 15 – 17
Comp Class Saturdays at 10am
Obstacle Course April 16th in lieu of 9am class
Bacon Beat Down – June 24-26

CrossFit Ocala – CrossFit

Skill – Movement Review
Rope Climbs & Deadlifts

View Public Whiteboard

Warm-up (No Measure)

3 min of rowing, dub practice or run

Then 2x

10 good mornings

5 inch worms

5 wall balls

30 sec pigeon stretch

GPP: Metcon (Time)

30-20-10

Deadlifts 185/135

Wall Balls 20/14

Rope Climbs (3,2,1)

COMP: Metcon (Time)

30-20-10

Deadlifts 225/185

Wall Balls 20/14 (9ft target)

Legless Rope Climbs (3,2,1)

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