1600 SW 17th Ave
Ocala, FL 34471

6/11/2016

June 10, 2016

Announcements

June 13th – No 6:30 or 7:30 class – switching to only 7pm in the Summer
June 13th – Mobility Class moving to M/W/F 6:30- only 30 min long
High School Program Tues/Thurs 3:30, Sat 9am – Needs special waiver
Bacon Beat Down – June 24-26
Crossfit Express 12:15-12:45 M/W/F
Monthly Challenge – 1 min ME Burpees

CrossFit Ocala – CrossFit

Shoulder to Overhead Fundamentals
3 RM Push Press

View Public Whiteboard

Warm-up (No Measure)

400m run

2x

10 pass throughs

10 jumping air squats

5 burpees

30 sec standing straddle

Press: Push Press (3RM)

GPP: Metcon (AMRAP – Rounds and Reps)

AMRAP 15 – Teams of 2 or 3

One person completes a round

5 Shoulder to Overhead 115/85

10 Box Jumps 24/20

20 Dubs

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Teams of 2 or 3

One person completes a round

5 Shoulder to Overhead 155/105

10 Box Jumps 24/20

20 unbroken dubs

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