1600 SW 17th Ave
Ocala, FL 34471

5/18/2016

May 17, 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

Skill – Kettle Bell Snatch & Overhead Squat

View Public Whiteboard

Warm-up (No Measure)

400m Run or ROW

Then 2x

10 KB swings

10 Pass Throughs

10 Jumping air Squats

30 sec pigeon stretch (each)

30 sec Calf Stretch (each)

GPP: Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 KB Swings 53/35

10 Goblet Squats

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 Hang KB Snatches RIGHT 53/35

10 KB OHS RIGHT

10 KB Snatches LEFT 53/35

10 Hang KB Snatch LEFT

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