1600 SW 17th Ave
Ocala, FL 34471

5/8/2017

May 07, 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

Rope Climb Fundamentals

View Public Whiteboard

CF 03 (No Measure)

400m run

2x

10 pass throughs

10 ring rows

10 push ups

10 jumping air squats

10 good mornings

30 sec pigeon stretch

GPP: Metcon (Time)

For time:

15 push presses

2 rope ascents

12 push presses

2 rope ascents

9 push presses

1 rope ascents

6 push presses

1 rope ascents

3 push presses

1 rope ascent

Use half body weight for push presses and climb a 15-ft. rope.
25 min cap

COMP: Metcon (Time)

For time:

15 push presses

5 rope ascents

12 push presses

4 rope ascents

9 push presses

3 rope ascents

6 push presses

2 rope ascents

3 push presses

1 rope ascent

Use 3/4 body weight for push presses and climb a 15-ft. rope.
COMP ONLY AT COACH’S DISCRETION!! MUST BE APPROVED BY A COACH!

Cool Down

200m walk

30 sec shoulder stretch

30 sec elbow to heel

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