1600 SW 17th Ave
Ocala, FL 34471

5/5/2017

May 04, 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

Movement Review and Scaling

View Public Whiteboard


U.S. Navy Chief Petty Officer Christian Michael Pike, of Peoria, Arizona, died March 12, 2013, in Landstuhl, Germany. Pike, 31, sustained combat-related injuries days earlier while conducting stability operations in the Maiwand District of Kandahar, Afghan

CFO warm up 2 (No Measure)

X2

200m run/row

10 Push Ups

10 ring rows

10 pass throughs

10 good mornings

30 sec squat hold

GPP: Metcon (Time)

Teams of 2, 1 person at a time

5 rounds for time of:

20 Thrusters 75/55

30 ring push ups

10 handstand push-ups

2 Bear Crawls (75ft) one for each partner
Scaling Options

-Regular Push Ups

-Strict Press (for HSPU)

COMP: Metcon (Time)

Teams of 2, 1 person at a time

5 rounds for time of:

20 Thrusters 75/55

10 ring dips

20 push-ups

10 strict handstand push-ups

2 Bear Crawls (75ft) one for each partner

Cool Down

200m walk

10 pass throughs

10 good mornings

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