1600 SW 17th Ave
Ocala, FL 34471

5/5/2016

May 04, 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

Bench Press
Take 90% 1RM, Then Complete
3 @ 70%
3 @ 80%
3+ @ 90%

View Public Whiteboard

Warm-up (No Measure)

400m Run

2x

10 Jumping Squats

10 Push Ups

10 leg swings (each)

30 sec standing straddle

Bench Press (3-3-3+)

GPP: Metcon (AMRAP – Reps)

Ascending Ladder 2,4,6,8… for 12 minutes

Hang Power Clean 95/65

Sh-2-OH

200m Run Between Rounds

COMP: Metcon (AMRAP – Reps)

Ascending Ladder 2,4,6,8… for 12 minutes

Hang Power Clean 135/95

Sh-2-Oh

200m Run Between Rounds

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