1600 SW 17th Ave
Ocala, FL 34471

7/1/2016

June 30, 2016

Announcements

7/4 – 9am class ONLY
7/9 @ 9am- Bass Fishing Fundraiser WOD
Upcoming LOCAL Crossfit Competitions
7/6-7/7 Deuces Wild @ CF Pinnacle (MM/FF/MF Teams)
9/3 – Rex Rumble – CF Zoo – Individual
10/15 – Friendly Fire – CF Ocala (MM/FF Teams)
7/11 – Bella’s Boot Camp – 6wk program for Women Only
7/24 – CF Sunday Brunch @ Bonefish 11:30am.
Paleo Challenge coming SOON!!!

CrossFit Ocala – CrossFit

Bear Complex Review
Power Clean
Front Squat
Push-Press
Back Squat
Push-Press

View Public Whiteboard

Warm-up (No Measure)

400 m run

Then 2x

10 pass throughs

10 jumping air squats

10 goodmornings

30 sec pigeon stretch (each)

GPP: Metcon (AMRAP – Rounds and Reps)

Death By Bear Complex 95/65

Every minute on the minute perform a bear complex

Increase 1 bear complex every round until failure

COMP: Metcon (AMRAP – Rounds and Reps)

Death By Bear Complex 115/85

Every minute on the minute perform a bear complex

Increase 1 bear complex every round until failure

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