1600 SW 17th Ave
Ocala, FL 34471

5/24/2016

May 23, 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

Power Cleans
20 min to establish 1 Power clean + 1 hang power clean or to review fundamentals

View Public Whiteboard

Warm-up (No Measure)

3 min Dub Practice

Then 2x

10 Ring Rows

10 air squats

30 sec squat hold

30 sec pigeon stretch each side

PC+: Power Clean + Hang Power Clean (1RM)

GPP: Metcon (AMRAP – Rounds and Reps)

For 10 min…

5 Pull Ups

15 Dubs

then increasing by 1 rep every round

Power Clean 135/95

COMP: Metcon (AMRAP – Rounds and Reps)

For 10 min…

3 Bar Muscle Ups

30 Unbroken Dubs

then increasing by 1 rep every round

Power Clean 185/135

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