1600 SW 17th Ave
Ocala, FL 34471

5/2/2017

May 01, 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 and set up

View Public Whiteboard

CF 03 (No Measure)

400m run

2x

10 pass throughs

10 ring rows

10 push ups

10 jumping air squats

10 good mornings

30 sec pigeon stretch

GPP: Metcon (AMRAP – Reps)

5 rounds

Min 1: 200m run

Min 2: 15 deadlifts 155/105

Min 3: AMRAP wall balls 20/14 (9ft)

COMP: Metcon (AMRAP – Reps)

5 rounds

Min 1: 200m run

Min 2: 15 deadlifts 225/155

Min 3: AMRAP wall balls 20/14 (9ft)

Cool Down

200m walk

30 sec pigeon stretch

30 sec elbow to heel

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