1600 SW 17th Ave
Ocala, FL 34471

6/20/2016

June 19, 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

Overhead Squat Fundamentals (10 min)
Then 3 sets of 3 overhead squats, increasing in weight

View Public Whiteboard

Warm-up (No Measure)

400m Run

Then 2x

10 pass throughs

10 Overhead squats

30 sec squat hold

30 sec calf stretch (each)

GPP: Metcon (Time)

For Time

600m Run

21 Hang Power Snatches 95/65

21 Overhead Squats

400m Run

15 Hang Power Snatches

15 Overhead Squats

200m Run

9 Hang Power Snatches

9 Overhead Squats

COMP: Metcon (Time)

For Time

600m Run

21 Hang Power Snatches 115/85

21 Overhead Squats

400m Run

15 Hang Power Snatches

15 Overhead Squats

200m Run

9 Hang Power Snatches

9 Overhead Squats

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