1600 SW 17th Ave
Ocala, FL 34471

4/20/2017

April 19, 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

Bench Press
Take 90% of 1RM and Complete…
5 at 75%
3 @ 85%
1+ @ 95%

View Public Whiteboard

Barbell Cycling

CF05 Bench Press (No Measure)

400m run

2x

10 air squats

10 pass throughs

10 ring rows

10 push ups

30 sec standing straddle

30 sec elbow to heel

BP4: Bench Press (5-3-1+)

GPP: Metcon (Time)

10-8-6-4-2

Hang Power Cleans 115/85

200m run after each round
15 min cap

COMP: Metcon (Time)

10-8-6-4-2

Hang Power Cleans 155/105

200m run after each round

Cool Down

25 ft walking samson lunge

30 sec elbow to heel

30 sec pigeon stretch

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