1600 SW 17th Ave
Ocala, FL 34471

4/28/2016

April 27, 2016

Announcements

Crossfit Express – M/W/F 12:15 – 12:45pm in May
Fundamental Fridays – May 13th – NO 6:30 Class
Amazing Race 5/21 9-5
Mobility Class Tues/Thurs 6:30pm
Comp Class Saturdays at 10am
Bacon Beat Down – June 24-26

CrossFit Ocala – CrossFit

Bench Press
Take 90% 1RM and complete…
5 @ 65%
5 @ 75%
5+ @85%

View Public Whiteboard

Warm-up (No Measure)

250m Row/200m run

Then 2x

10 pass throughs

10 Banded Pull Downs

10 push ups

30 sec bar hang

Bench Press (5+)

GPP: Metcon (Time)

Teams of 2

100 Bench Presses for Time

Men 70% Body Weight

Women 50% Body Weight

Each partner will do a max set of unbroken bench presses. Once both partners have gone to failure, both partners must complete a 200m run beofre returning to the bench.

Comp: Metcon (Time)

Teams of 2

100 Bench Presses for Time

Men Average BW

Women 70% Body Weight

Each partner will do a max set of unbroken bench presses. Once both partners have gone to failure, both partners must complete a 200m run beofre returning to the bench.

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