1600 SW 17th Ave
Ocala, FL 34471

5/3/2016

May 02, 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

L Sit Fundamentals, then hold for longest set in seconds…

Hanging L Sit
L Sit from a box
L sit from the rings
L sit from Parallettes
L sit from the Ground
L sit pull up/chin up/rope climb

View Public Whiteboard

Warm-up (No Measure)

2x

200m Run

10 KB Swings

5 Inch Worms

30 sec pigeon stretch (each)

30 Second Seal Stretch

L-Sit (Total seconds held & type of L Sit Performed)

GPP: Metcon (AMRAP – Rounds and Reps)

AMRAP 10

15 KB Swings 53/35

15 Air Squats

50 ft bear crawl

Comp: Metcon (AMRAP – Rounds and Reps)

AMRAP 10

15 KB Swings 70/53

15 Alternating Pistols

25 ft hand stand walks

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