1600 SW 17th Ave
Ocala, FL 34471

6/4/2016

June 03, 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

Clean & Jerk Review (5 min)
Toes To Bar Review (5 min)
Then 20 Min to establish 1RM Clean & Jerk

View Public Whiteboard

Warm-up (No Measure)

200m run

Then 2x

10 pass throughs

10 air squats

30 sec squat hold

30 sec standing straddle

GPP: Metcon (AMRAP – Reps)

AMRAP 7

3 C& J 95/65

3 Toes to Rig

6 C&J 95/65

6 Toes to Rig

9 C& J 95/65

9 Toes to Rig

12 C&J 95/65

12 Toes to Rig…..

COMP: CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

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