1600 SW 17th Ave
Ocala, FL 34471

5/13/2017

May 12, 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

CF 03 (No Measure)

400m run

2x

10 pass throughs

10 ring rows

10 push ups

10 jumping air squats

10 good mornings

30 sec pigeon stretch

FS: Front Squat (5 sets of 5 @ 75-85%)

GPP: Metcon (Time)

4 RFT

21 cal row

18 dubs

15 Ab Mat Sit Ups

12 dubs

9 Bench Press 75/55

COMP: Metcon (Time)

4 RFT

21 cal row

18 Unbroken dubs

15 GHD’s

12 Unbroken dubs

9 Bench Press 95/65

Cool Down

200m walk

10 pass throughs

10 good mornings

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