1600 SW 17th Ave
Ocala, FL 34471

4/25/2017

April 24, 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

Toes To Bar Work (10 min)

View Public Whiteboard

CFO3 (No Measure)

400m run or row, or 2 minutes dub practice

then x2

10 Air Squats

10 Good Mornings

5 inch worms

10 Leg Swings Each

30 sec Elbow to heel (each)

GPP: Metcon (Time)

Descending Ladder 10 to 1

Toes to KB

Box Jump 24/20

75ft Sled Push After each round

COMP: Metcon (Time)

Descending Ladder 10 to 1

Toes to Bar

Box Jump 30/24

75ft Sled Push After each round

Cool Down

200m walk

30 sec straddle stretch

10 pass throughs

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