1600 SW 17th Ave
Ocala, FL 34471

6/17/2016

June 16, 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

Pull Up Fundamentals & Practice

View Public Whiteboard

Warm-up (No Measure)

3 min double under practice

then 2x

10 pass throughs

10 ring rows

30 sec calf stretch

30 sec bar hang

GPP: Metcon (Time)

21-18-15-12-9

Pull Ups

200m run after each round (ends with a run)

COMP: Metcon (Time)

21-18-15-12-9

C2B Pull Ups

2x Double Unders (42-36-30-24-18)

80 ft sled push after each round (ends with sled push)

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