1600 SW 17th Ave
Ocala, FL 34471

5/4/2017

May 03, 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

Bench Press
Take 90% of 1RM & complete…
3 at 70%
3 @80%
3+ @ 90%

View Public Whiteboard

CF05 Bench Press (No Measure)

400m run

2x

10 air squats

10 pass throughs

10 ring rows

10 push ups

30 sec standing straddle

30 sec elbow to heel

BP6: Bench Press (3-3-3+)

GPP: Metcon (AMRAP – Rounds and Reps)

AMRAP 9

3 Turkish Get Ups Right 35/25

10 goblet squats

3 TGU L

10 goblet squats
Rx+ is for my overhead squatters

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 9

3 Turkish Get Ups Right 53/35

10 OHS R w/kb

3 TGU L

10 OHS L w/kb
Rx+ is for my overhead squatters

Cool Down

200m walk

10 pass throughs

30 sec pigeon stretch

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