1600 SW 17th Ave
Ocala, FL 34471

5/11/2017

May 10, 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 at 85%
1+ @ 95%

View Public Whiteboard

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

BP7: Bench Press (5-3-1+)

GPP: Metcon (AMRAP – Rounds and Reps)

AMRAP 9

6 power snatches 95/65

6 Overhead Squats

6 Bar Over Burpees

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 9

6 power snatches 115/85

6 Overhead Squats

6 Bar Facing Burpees

Cool Down

200m walk

30 sec pigeon stretch

30 sec straddle stretch

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