1600 SW 17th Ave
Ocala, FL 34471

7/11/2016

July 10, 2016

Announcements

Upcoming LOCAL Crossfit Competitions
8/6-8/7 Deuces Wild @ CF Pinnacle (MM/FF/MF Teams)
9/3 – Rex Rumble – CF Zoo – Individual
10/15 – Friendly Fire – CF Ocala (MM/FF Teams)
7/24 – CF Sunday Brunch @ Bonefish 11:30am.

CrossFit Ocala – CrossFit

Squat Clean Review
1RM Squat Clean

View Public Whiteboard

Warm-up (No Measure)

400m Run

Then 2x

10 Pass Throughs

10 Jumping Air Squats

30 Sec Standing Straddle

30 Sec Elbow to Heel (each)

Squat Clean (1RM)

GPP: Metcon (AMRAP – Rounds and Reps)

AMRAP 9

3 Push Ups

6 Squat Cleans 95/65

9 Front Rack Walking Lunge Steps

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 9

3 Hand Stand Push Ups

6 Squat Cleans 135/95

9 Front Rack Walking Lunge Steps

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