1600 SW 17th Ave
Ocala, FL 34471

5/23/2016

May 22, 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

Overhead Squat Fundamentals, then 3-3-3 ascending weight (overhead squats)

View Public Whiteboard

Warm-up (No Measure)

2x

200m run

10 leg swings (each)

10 QUALITY pass throughs

10 OH Squats

30 sec calf stretch

OHS: Overhead Squat (3-3-3-3-3 (enter heaviest set))

GPP: Metcon (AMRAP – Rounds and Reps)

AMRAP 9

5 OHS 95/65

10 Ab Mat Sit Ups

200 m run

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 9

5 OHS 135/95

10 GHDSU

200 m run

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