1600 SW 17th Ave
Ocala, FL 34471

6/29/2016

June 28, 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

Hand Stand Push Up Review

View Public Whiteboard

Warm-up (No Measure)

3 Minute Double Under Practice or 100 dubs (whichever comes first)

Then 2x

5 Wall balls

10 Push Ups

10 pass throughs

30 sec samson stretch

GPP: Metcon (Time)

100 Double Unders (3x singles)

50 Wall Balls 20/14

25 Handstand Push Ups

50 Wall Balls

100 Double Unders

COMP: Metcon (Time)

150 Double Unders

50 Wall Balls 20/14 (9ft)

25 Deficit Handstand Push Ups*

50 Wall Balls

150 Double Unders

*Men – 45# & 25# plate + abmat

*Women – 45# plate + abmat

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