1600 SW 17th Ave
Ocala, FL 34471

4/14/2016

April 13, 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

Bench Press
Calculate 90% 1RM, then perform…
3@ 70%
3@ 80%
3+ @ 90%

View Public Whiteboard

Warm-up (No Measure)

2 min dub practice

then 2x

10 push ups

10 band pull downs

25 ft walking lunge

30 sec pigeon stretch

Bench Press (3+)

Metcon (AMRAP – Rounds and Reps)

GPP & COMP

AMRAP 12

40 ft walking lunge

40 ft bear crawl

40 ft broad jump

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