1600 SW 17th Ave
Ocala, FL 34471

6/2/2016

June 01, 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

20 min to find 1RM Bench Press

View Public Whiteboard

Warm-up (No Measure)

200m run

Then 2x

5 inch worms

10 Good Mornings

10 pass throughs

30 sec standing straddle

Bench Press (1RM)

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Ladies Rx is 70% BW

Will cap at about 20 minutes (or end of class)

Must move from bench to pull ups immediately.

Rest no more than 2-3 minutes between rounds

Can scale to strict ring rows or banded pull ups.

Rep range should be 10-15 while fresh for both movements

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