1600 SW 17th Ave
Ocala, FL 34471

5/2/2016

May 01, 2016

Announcements

TSHIRT PRE ORDER DUE BY MAY 13th! $25
Crossfit Express – M/W/F 12:15 – 12:45pm in May
Fundamental Fridays – May 13th – NO 6:30 Class
Amazing Race 5/7 9-5
Mobility Class Tues/Thurs 6:30pm
Comp Class Saturdays at 10am
Bacon Beat Down – June 24-26

CrossFit Ocala – CrossFit

Skill – HSPU & Pull Up Review (10 min)
Strength – 5×3 Strict Shoulder press @ 65-75% (15 min)

View Public Whiteboard

Warm-up (No Measure)

400m run

2x

10 Pass Throughs

25 ft walking lunge

10 ring rows

30 sec bar hang

Shoulder Press (3-3-3-3-3)

GPP: Metcon (Time)

5RFT

25ft OH plate Lunge 25/15

15 Pull Ups

5 HSPU

COMP: Metcon (Time)

5RFT

25ft OH Plate Lunge 45/35

15 C2B Pull Ups

10 HSPU

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