1600 SW 17th Ave
Ocala, FL 34471

5/19/2016

May 18, 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

Bench Press
Take 90% 1RM and complete…
5 @ 65%
5 @ 75%
5+ @85%

View Public Whiteboard

Warm-up (No Measure)

3 min Double Under / Jumprope Practice

Then 2x

10 pass throughs

10 leg swings

5 inch worms

30 sec bar hang

Bench Press (5-5-5+)

GPP: Metcon (Time)

Descending Ladder 10-9-8-7…

Shoulder to Overhead 95/65

30 dubs after each set

COMP: Metcon (Time)

Descending Ladder 10-9-8-7…

Shoulder to Overhead 115/85

30 UNBROKEN dubs after each set

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