1600 SW 17th Ave
Ocala, FL 34471

4/29/2017

April 28, 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

Movement Review

View Public Whiteboard

CF1 (No Measure)

x2

200m row or run

10 pass throughs

10 jumping air squats

10 leg swings per leg

10 Push Ups

30 sec calf stretch

30 sec standing straddle

Dirty Dozen 220 (Time)

For time:

25 Walking lunge steps

20 Pull-ups

50 Box jumps, 20/24 inch box

20 Double-unders

25 Ring dips

20 Toe 2 Bar

30 Kettlebell swings, 53/35

30 Sit-ups

20 Hang squat cleans 95/75

25 Back extensions GHD

30 Wall ball shots, 2015 pound ball

3 Rope climb ascents

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