1600 SW 17th Ave
Ocala, FL 34471

5/17/2016

May 16, 2016

Announcements

Crossfit Express – M/W/F 12:15 – 12:45pm in May
Mobility Class Tues/Thurs 6:30pm
May Challenge – ME 1 min Row for Calories
Free CF for HS Students – Tues/Thurs 3:30, Sat 9am
Bacon Beat Down – June 24-26

CrossFit Ocala – CrossFit

Pull Up Strength
EMOM 8
Level 1 – 10 Ring Rows
Level 2 – 10 Banded Pull Ups
Level 3 – 5/3 Strict
Level 4 – 8/5 Strict

View Public Whiteboard

Warm-up (No Measure)

3 min Jumprope/ Double Under Practice

Then 2x

10 pass throughs

10 ring rows

5 push ups

30 sec bar hang

GPP: Metcon (Time)

6 RFT

10 Ring Rows

10 Push Ups

10 Abmat Sit Ups

COMP: Metcon (Time)

6 RFT

10 Pull Ups

10 Ring Push Ups

10 GHD Sit Ups

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