1600 SW 17th Ave
Ocala, FL 34471

6/22/2016

June 21, 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

Movement Review / WOD Strategy

View Public Whiteboard

Warm-up B (No Measure)

400m Run

Then:

2 Rounds of:

5 Pushups

10 Box Step Ups

10 Leg Swings (each)

50ft Samson Stretch/Lunge

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

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