1600 SW 17th Ave
Ocala, FL 34471

5/19/2017

May 18, 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

Warm-up (No Measure)

400m row

2x

10 pass throughs

10 good mornings

5 inch worms

30 sec pigeon stretch

30 sec forearm stretch

GPP: Metcon (Time)

Teams of 2, partitioned anyhow….

1600m Row Partitioned 200m at a time

50 Power Snatches 95/65

50 Wall Balls 20/14 (9ft)

50 Toes to Rig

50 HSPU (open standard)

1600m Row Partitioned 200m at a time
Rx+ at coach’s discretion

COMP: Metcon (Time)

Teams of 2, partitioned anyhow….

1600m Row Partitioned 200m at a time

50 Power Snatches 115/85

50 Wall Balls 20/14 (9ft)

50 Toes to Bar

50 Deficit HSPU (45+25+abmat/ 45+abmat)

1600m Row Partitioned 200m at a time

Cool Down

200m walk

30 sec elbow to heel

30 sec standing straddle

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