1600 SW 17th Ave
Ocala, FL 34471

6/27/2016

June 26, 2016

Announcements

Competition – CF Zoo 9/3/2016
Fundamental Friday 6/24 @ 7pm – NO CF class
Bacon Beat Down Schedule Change – 7/24 – 6am,9am, 12:15, 5:30 ONLY, 7/25 9am
Bella’s Boot Camp 7/11 @ 5:30
9am class ONLY on the Fourth of July
Monthly Challenge – 1 min ME Burpees

CrossFit Ocala – CrossFit

Strict Press 5-5-5 increasing in weight

View Public Whiteboard

Warm-up (No Measure)

400m run

2x

10 air squats

10 kb swings

10 push ups

30 sec standing straddle

Shoulder Press (5-5-5)

GPP: Metcon (AMRAP – Rounds and Reps)

AMRAP 4

10 KB Swings 53/35

10 Goblet Squats

10 hand release push ups

Rest 2 min, then repeat another round

Score is total number of rounds and reps combined for both rounds

Comp: Metcon (AMRAP – Rounds and Reps)

AMRAP 4

10 KB Swings 70/53

10 Goblet Squats

10 hand release push ups

Rest 2 min, then repeat another round

Score is total number of rounds and reps combined for both rounds

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