1600 SW 17th Ave
Ocala, FL 34471

4/17/2017

April 16, 2017

Announcements

Bacon Beat Down – 6/23-6/25 – http://thebaconbeatdown.com/
Rex Rumble – 7/29 – http://www.boxtribetracker.com/1931/web/
Deuces Wild 8/5 – register at http://www.boxtribetracker.com/1964/web/
Return of Express Class! Mondays & Wednesdays from 12:15 to 12:45pm! Starts May 1st!

CrossFit Ocala – CrossFit

Bar Mu (15 minutes)
L1- 5 Sets of 5 hollow holds +5 supermans
L2- Bar MU drills from box or low bar
L3- bar muscle up practice or strict/weighted pull up practice. Heaviest weighted pull up receives a free kill cliff voucher (1 male/1 female)

View Public Whiteboard

CFO Warm Up 1 (No Measure)

400m run

Then x2

5 inch worms

10 Jump squats

10 pass throughs

30 sec Samson stretch

30 sec forearm stretch

30 sec E-2-H

Weighted Pull-ups

GPP : Metcon (AMRAP – Rounds and Reps)

AMRAP 12

3 Pull Ups

6 Deadlifts 155/105

9 burpees

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

3 Bar Muscle ups

6 Deadlifts 185/ 135

9 burpees

Cool Down

200m walk

10 pass throughs

10 good mornings

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