1600 SW 17th Ave
Ocala, FL 34471

7/12/2016

July 11, 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

Strict Press 3-3-3-3-3 Ascending Weight

View Public Whiteboard

Warm-up (No Measure)

400m Run

2x

10 Good Mornings

10 Pass Throughs

30 sec squat hold

30 sec samson stretch

Shoulder Press (3-3-3-3-3)

GPP: Metcon (Time)

5 RFT

10 Deadlifts 95/65

10 Shoulder to Overhead 95/65

200m Run (5 total)

COMP: Metcon (Time)

5 RFT

10 Deadlifts 135/95

10 Shoulder to Overhead 135/95

200m Run (5 total)

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text